Oct ’18

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

a) 3:00 cardio

b) roll calves

c) AMRAP4: 50 jump rope, 12 lunges, 10 ring rows, 30s plank

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP16

12 Box Step Overs

12 Push Ups/Box Push Ups

12 Hanging Knee Raises

1 Road Run

Bodybuilding

B: Metcon (No Measure)

4 Sets NFT

4 – 8 strict pull ups

6/6 seated SA DB Press

8 Pendlay Rows

1:00 plank