At Survival Fitness Warm up 50-40-30-20-10 Jumping jacks…

At Survival Fitness.


  • Jumping jacks
  • Single leg lateral hops (1/2 or reps each leg)
  • Rock Climbers
  • Arm circles (1/2 or reps each direction)

Each 100 must be finished before moving on. You can’t do 20 of each item for 5 rounds.

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats


  • Lunges (reps is per leg, used 30# DBs)
  • Clean and press (30# DBs)

I completed “Angie” in 35:10 doing jumping pull-ups and switched to kneeling push-ups somewhere around 65-70. I made it through the round of 5 in the finisher in about 6:00.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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