CARDIO 09/29/2016

Angelino CrossFit – Cardio WOD

Metcon (AMRAP – Rounds and Reps)

WOD A: 4×4 minute TABATAS (16 MInutes)

Tabata #1

a. Pull-Up/Chin-Up

b. Step-Up

Tabata #2

a. Sandbell Slams

b. Sandbell Sit-Ups

Tabata #3

a. Hand Release Push-Ups

b. Air Squats on MB

Tabata #4

a. Wall Ball

b. Granny Wall Toss

**4 MINUTE BREAK AFTER WOD B**

Metcon (AMRAP – Rounds and Reps)

WOD B: 12 minute AMRAP

100x Jumping Pull-Ups

200m OH Plate Carry

300m Run

200m Farmer’s Carry – Pinch Grip

100x Singles

**4 MINUTE BREAK AFTER WOD C**

Metcon (AMRAP – Rounds and Reps)

WOD C: 12 Minute AMRAP**

1-Min Jumping Jacks

1-Min Mountain Climbers

1-Min Frog Hops

1-Min Bear Crawls

**Breaks will be called out at random by the coach; each break lasting anywhere between 5 to 30 seconds.

Leave a Comment

Your email address will not be published. Required fields are marked *