CARDIO 05/04/2017

Angelino CrossFit – Competition Series

WOD

A. SKILL: 15-Minutes AMRAP to practice the running drills in the following order.

1. 50m High Knees + 50m A-Skip

2. 100m Run

3. 50m B-Skip + 50m Butt-kicks

4. 100m Run

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

B. STRENGTH: 10-Minutes AMRAP.

10x Alternating Lunges

10x Pogo Bar Bounce

10x Good Morning

C. WOD A: 8-minute cap.

10-15-20-25-30-35-40x…

Jumping Pull-Ups

Mountain Climbers

Jump Rope

**3 MINUTE BREAK BEFORE WOD B**

WOD B: 7-minute AMRAP

8x Jumping Lunges

7x Hand Release Push-Ups

6x Jump Squats

5x Burpees

4x Sit-Ups