Angelino CrossFit – Competition Series

WOD

A. SKILL: Take 15-Minutes to complete the following.

a. Review Drills:

1. High Knees

2. A-Skip

3. B-Skip

4. Butt-kicks A

5. Butt-kicks B

6. Careoca

++ Group Warm-Up Stretch

B. STRENGTH: 10-Minute AMRAP

1x Corner to Corner Sprint..Alternate with..1x Corner to Sign Sprint

**REST 30-SECONDS**

1-minute Plank..Alternate with Hollow Rock

**REST 30-SECONDS**

C. WOD A: 5-minute AMRAP

5-10-15-20-25-30..

Jumping Pull-Ups

Mountain Climbers

**2 MINUTE BREAK BEFORE WOD B**

WOD B: 6-minute AMRAP

10x Air Squats

200m Run

10x Burpees

100m Run

**2 MINUTE BREAK BEFORE WOD C**

WOD C: 3-minute AMRAP

30-seconds of Push-Ups (Chest to Floor)

30-seconds of Anchored Leg Raise