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!