Halloween ’18

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a) 400m jog

b) roll calves + couch stretch

c) TABATA: air squat,R side plank, push ups, L side plank

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Halloween WOD!

31min AMRAP with a Partner!

800m Pumpkin Run

400 Pumpkin Squats

200 Pumpkin Sit-ups

100 Pumpkin Burpee Toss

*If pumpkin touches the ground, 1 Road Run penalty before any work can resume