CARDIO 04/13/2017

Angelino CrossFit – Competition Series


SKILL: 12-minute Running Drill “Musical Drills” – Coach will call out random breaks throughout as the Athlete runs through the 6-Running Drills switching every minute on the minute.

1. High Knees

2. A-Skip

3. B-Skip

4. Butt-kicks

5. Butt-kicks (variation)

6. Careoca

STRENGTH: 10-Minutes to complete the following.

3×5 Back Squats (Hold the bottom of the squat and the top of your toes for 3-seconds each)


WOD A: 13-Minute CAP

400m Run

25x Jumping Pull-Ups

400m Run

25x Step-UP Jump-Overs

400m Run

25x Hand Release Push-Up

400m Run

25x Anchored Leg Raises


WOD B: 5-minute AMRAP

3x Frog Squat Jumps

5x Jumping Jacks

3x Bupees

5x Plank Jacks

3x Reverse Burpee

5x Jumping Jacks

3x Jumping Lunges

5x Plank Jacks

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