Spring 18 Strength Cycle Wk 10

Angel Oak CrossFit – CrossFit

Warm-up

A: Muscle Up Progression Warm-up (No Measure)

A. 400m Row/ 0.8K Bike

B. Lat Stretch/ Pec Roll

C. TABATAx2: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS

Gymnastics

B: Muscle-ups (Progression Week 5)

Metcon

C: Metcon (No Measure)

Move for 20

:90 bike/row (alt)

D+B SA Farmer’s Carry (R)

D+B SA Farmer’s Carry (L)

16 Step Ups (24/20)

8 FE Ring Rows

4/4 TGU