3/30/18

Angel Oak CrossFit – Bootcamp

Warm-up

Warm-up (No Measure)

A. Bike/Row/Run

B. Calf Roll/ Shoulder Roll

C. 2x: 10 Beat Swings, 5 Roll to Candlesticks, 10 Squat to Lockout

Metcon

Metcon (No Measure)

1:00 Stations x 4:

1) Walking Lunges

2) Bike

3) Plank

4) SUs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP9:

1 Road Run

6 KB Snatch to Rev Lunge-R

6 KB Snatch to Rev Lunge-L