Angelino CrossFit – Competition Series
WOD
A. SKILL: Take 15-Minutes to complete the following.
a. Review Drills:
1. High Knees
2. A-Skip
3. B-Skip
4. Butt-kicks A
5. Butt-kicks B
6. Careoca
++ Group Warm-Up Stretch
B. STRENGTH: 10-Minute AMRAP
1x Corner to Corner Sprint..Alternate with..1x Corner to Sign Sprint
**REST 30-SECONDS**
1-minute Plank..Alternate with Hollow Rock
**REST 30-SECONDS**
C. WOD A: 5-minute AMRAP
5-10-15-20-25-30..
Jumping Pull-Ups
Mountain Climbers
**2 MINUTE BREAK BEFORE WOD B**
WOD B: 6-minute AMRAP
10x Air Squats
200m Run
10x Burpees
100m Run
**2 MINUTE BREAK BEFORE WOD C**
WOD C: 3-minute AMRAP
30-seconds of Push-Ups (Chest to Floor)
30-seconds of Anchored Leg Raise
