Spring 18 Strength Week 5

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 3:00 Bike/ Row/ Run

B. Shoulder Roll/ Calf Roll

C. 3x: D+B Light Farmers Carry, 10 Hollow Rocks, 20 SUs

Bodybuilding

Metcon (No Measure)

3 Sets NFT

5/5 TGU

D+B SA Farmer’s Carry (R)

D+B SA Farmer’s Carry (L)

8 Ring Push Ups

8 plank gliders

Metcon

Metcon (Time)

Sport/Life:

7 Rounds

:40s Row/Bike

*R :20

1 Road Run

*R :20

30 DUs

*R: 20

Devel: 60 DUs