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