CARDIO 05/11/2017

Angelino CrossFit – Competition Series

WOD

A. SKILL: 15-Minutes to complete 2 rounds of the following to practice the running drills.

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

2. 50m B-Skip + 50m Butt-kicks

3. 50m Butt-kicks (variation) + 50m Run

B. STRENGTH: 12-Minutes AMRAP.

5x Bulgarian Split Squats (EA)

20x Pogo Bar Bounce

5x Single Leg Romanian Deadlifts (EA)

C. WOD A: 9-minute cap.

50x Jumping Pull-Ups

40x Mountain Climbers

50x Jump Rope

40x Bear Crawl Steps

50x Supermans

40x Sit-Ups

**3 MINUTE BREAK BEFORE WOD B**

WOD B: 6-minute AMRAP

3x Jump Squats

3x Burpees

3x Burpee Pull-Ups

3x Reverse Burpees

3x Jumping Lunges

100m Run