CARDIO – 12/01/2016

Angelino CrossFit – Cardio WOD

Metcon (AMRAP – Rounds and Reps)

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

Tabata #1

a. Jumping Pull-Ups

b. Step-Ups

Tabata #2

a. Sandbell Slam and Hop

b. Sandbell Sit-Ups

Tabata #3

a. Ball Slams

b. R/L Lateral Med Ball Wall Throws

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

Corner to Corner Sprint

100m OH Plate Carry

200m Wall Ball Run

300m Run

200m Sandbell Run

100m Farmer’s Carry – Use any 2-weights

Corner to Corner Slam Ball OH Walking Lunges

**4 MINUTE BREAK AFTER WOD C**

Metcon (AMRAP – Rounds and Reps)

WOD C: 12 Minute AMRAP**

1-Min Plank Jacks

1-Min Mountain Climbers

1-Min Supermans

1-Min Bear Crawls

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

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