CARDIO 12/08/2016

Angelino CrossFit – Cardio WOD

Metcon (Time)

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

Station A:

1x Corner to Corner Spint

100x Jumping Jacks

Station B:

100x Mountain Climbers

50x Supermans

Station C:

25x V-Ups

50x Russian Twist (weight of choice)

Station D:

100x Jump Rope

200m Row

**4 MINUTE BREAK BEFORE WOD B**

Metcon (AMRAP – Rounds and Reps)

WOD B: 8-Minute AMRAP

8x Sit-Ups

8x Air Squats

8x Burpees

**3 MINUTE BREAK BEFORE WOD C**

Metcon (Time)

WOD C: 15 minute time cap.

50x Jumping Pull-Ups

500m Run

40x Bear Crawl Steps

400m Run

30x Step-Ups

300m Run

20x Hand Release Push-Ups

200m Run

10x Box Jumps

100m Run

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