Angelino CrossFit – Competition Series
SKILL
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
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
**3 MINUTE BREAK BEFORE WOD B**
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
