CARDIO 12/20/2016

Angelino CrossFit – Cardio WOD

Metcon (AMRAP – Rounds and Reps)

WOD A: 15 minute AMRAP

50x Jumping Pull-Ups

25x Knee Raises

50x Jumping Jacks

25x Plank Jacks

50x Jump Rope

25x Jump Squats

50x Mountain Climbers

25x Jumping Lunges

**4 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 Slam Burpee

Minute 2: Sandbell Sit-Ups

**4 minute rest**

Metcon (AMRAP – Rounds and Reps)

WOD C: 16 minute AMRAP

100m Run

50x Bear Crawl

500m Row

200m Run

50x Superman

400m Row

300m Run

50x Step-Ups

300m Row

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