CARDIO 04/20/2017

Angelino CrossFit – Competition Series

SKILL

SKILL: 20-Minutes to complete the following. You will practice the running drills for 100-meters and use the technique for the run back (100m).

1. 100m High Knees + 100m Run

2. 100m A-Skip + 100m Run

3. 100m B-Skip + 100m Run

4. 100m Butt-kicks + 100m Run

5. 100m Butt-kicks (variation) + 100m Run

STRENGTH: 10-Minutes to complete 3-rounds of the following.

10x Back Squat

10x Pogo Bar Bounce

WOD

WOD A: 10-minute cap.

50x Jumping Pull-Ups

5x Burpees

50x Alternating Lunges

5x Burpees

50x Bear Crawl Steps

5x Burpees

50x Mountain Climbers

5x Burpees

50x Supermans

**3 MINUTE BREAK BEFORE WOD B**

WOD B: 7-minute cap.

10x C2F Push-Ups

25x Plank Jacks

50x Sit-Ups

100x Jump Rope (Singles & Double Unders)

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