Oct ’18

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

a) 2 road runs

b) couch stretch + roll shoulders

c) AMRAP4: 10 passthroughs, 10 reverse lunges, 20s plank, 10 beat swings

Bodybuilding

A: Metcon (No Measure)

Upper Body Strength Day

5 Sets:

5 Seated Barbell Press (start @ 60%)

*R1:00

50m SA OH Carry

*R1:00

Metcon

B: Metcon (Time)

For Time:

50-40-30-20-10

Abmat Sit-ups

Walking Lunges

*20 Push-ups between each set

*20min Time Cap*