12/1/17
Angel Oak CrossFit – Bootcamp
Warm-up
Warm-up (No Measure)
A. Road Run x 2
B. Couch Stretch/ Banded FR Stretch
C. 3 Rounds:
10 Air Squats, 10 Sit-ups, 5 Push-ups
Strength
Strength (4×8)
A) 4×6/6 Foot Elevated Split Squats
B) 4×8/8 SA KB Row
Metcon
Metcon (AMRAP – Reps)
4 Sets:
Road Run/ 200m Row
12 Wall Ball Push Press
10 WB Cleans
8 WB Sit-ups
*R1:00