2019 Open Week 1

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 Road Runs + 10 Toe Touches

B. Lacrosse Ball Lat Roll, Calf Roll

C. AMRAP4: 30 SUs, 6 Ring Rows, 6 Goblet Squats

Accessory

Metcon (Weight)

4 Sets NFT

5-7 Strict Pull-ups *Add weight if Possible

10-12 GHD Sit-ups

5 Pendlay Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport

AMRAP10:

10 DUs

4 Thrusters (115/75)

20 DUs

4 Thrusters

30 DUs

4 Thrusters

*Keep Adding 10 DUs Until 10mins

Life: AMRAP- 20 DUs, 4 Thrusters @ 95/65

Devel: SUs, Empty Barbell