CARDIO 10/21/2016

Angelino CrossFit – Cardio WOD

Metcon (AMRAP – Rounds and Reps)

WOD A: 17 minute AMRAP

100x Jumping Pull-Ups

25x Sit-Ups

100x Jumping Jacks

25x Push-Ups

100x Single Jump Ropes

25x Air Squats

100x High Knees

25x Mountain Climbers

**3 MINUTE BREAK BEFORE WOD B**

Metcon (AMRAP – Rounds and Reps)

WOD B: 8 minute AMRAP (Coach will call out random breaks that will last 5-15 seconds)

Minute 1: Sandbell Throw & Hop

Minute 2: Sandbell Slam Burpee

**3 minute rest**

Metcon (AMRAP – Rounds and Reps)

WOD C: 17 minute AMRAP

200m Sandbell Run

50x Walking Lunges

300m Row

50x Bear Crawl

200m Row

50x Step-Ups

300m Run

50x Plank Jacks

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