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