CARDIO 09/20/2016

Angelino CrossFit – Cardio WOD

Metcon (Time)

WOD A: 4×5 minute AMRAPS (20 minutes)

Round 1

100x Jump Rope & 25x Sit-Ups

Round 2

100x Mountain Climbers & 25x Supermans

Round 3

100x Jumping Pull-Ups & 25x Leg Raises

Round 4

100m Row & 25x Russian Twist

**4 MINUTE BREAK BEFORE WOD B**

Metcon (Time)

WOD B: Complete the following in 10 minutes or less.

1min Plank

30x Step-Ups

200m Run

50x Step-Ups

600m Run

70x Step-Ups

800m Run

1min Plank

800m Run

**4 MINUTE BREAK BEFORE WOD C**

Metcon (Time)

WOD C: 9-Minute AMRAP

5-10-15-10-5-10-15-10-5…

Jumping Lunge

Push-Ups

Tuck Jumps

Ring Rows

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