CARDIO 04/27/2017

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. 50m High Knees + 50m Run

2. 50m A-Skip + 50m Run

3. 50m B-Skip + 50m Run

4. 50m Butt-kicks + 50m Run

5. 50m Butt-kicks (variation) + 50m Run

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

8x Alternating Lunges

12x Pogo Bar Bounce

8x Single Alternating Romanian Deadlifts

WOD

WOD A: 10-minute cap.

100x Jumping Pull-Ups

100x Step-Ups

100x Bear Crawl Steps

100x Mountain Climbers

100x Supermans

100x Jump Rope

**3 MINUTE BREAK BEFORE WOD B**

WOD B: 6-minute AMRAP

8x Push-Ups

5x Burpees

8x Sit-Ups

5x Reverse Burpees

8x Air Squats

5x Jump Squats

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