CARDIO 11/04/2016

Angelino CrossFit – Cardio WOD

Metcon (Time)

WOD A: Complete the following TWO ladders under 15 minutes. Rest if you finish with early with the time left.

10-9…3-2-1x of

Pull-Ups

Walking Lunges (Each Side)

then 1-2-3…-9-10x of

Box Jumps

Toes-To-Bar/Knees-To-Elbow/V-Ups

**4 MINUTE BREAK BEFORE WOD B**

Metcon (Time)

WOD B: 5 Minute AMRAP

15x Wall Balls

15x Push-Ups

**2 MINUTE BREAK BEFORE WOD C**

Metcon (AMRAP – Rounds and Reps)

WOD C: 5 Minute AMRAP

25x Jumping Jacks

25x Plank Jacks

**3 MINUTE BREAK BEFORE WOD D**

Metcon (AMRAP – Rounds and Reps)

WOD D: 14 Minute AMRAP

100x Jump Rope

400m Run

50x Hollow Rocks

200m Row

100x Bear Crawl Steps

200m Row

50x Supermans

400m Run

100x Mountain Climbers

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