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*