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
