Aug ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 bike/row

hip opener; banded hamstring

2x: 20 GM, 20 banded pull aparts, 20 air squats, 20s hollow hold

Strength

Metcon (No Measure)

3 Sets:

10 F/B Monster Walks

10/10 banded clam shells

5 box jump step down

Weightlifting

Back Squat (1 RM)

*Warm Up:

10 empty bar

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 75 – 80%

1, 1, 1….

Metcon

1000m Row (Time)

Max Effort 1000m Row
ALL OUT!