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