CARDIO 11/08/2016

Angelino CrossFit – Cardio WOD

Metcon (Time)

WOD A: 4×4 minute AMRAPS with a 1 minute rest in between Stations (19 minutes)

Station A:

50x Ab-Mat Sit-Ups

150x Jump Rope

Station B:

50x Mountain Climbers

50x Supermans

Station C:

50x Anchored Leg Raises

50x Jumping Pull-Ups

Station D:

50x Russian Twist

150m Row (Strong Pull every 5th row)

**5 MINUTE BREAK BEFORE WOD B**

Metcon (Time)

WOD B: Complete as much as you can in 15 minutes.

200m Run

1min Elbow Plank

20x Step-Ups

300m Run

30x Step-Ups

600m Run

30x Step-Ups

300m Run

20x Step-Ups

1min Elbow Plank

200m Run

**4 MINUTE BREAK BEFORE WOD C**

Metcon (AMRAP – Rounds and Reps)

WOD C: 6-Minute AMRAP

3x Box Jumps

6x Wall Balls

9x Burpees

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