Dec ’19

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

a) 400m run

b) banded hamstring

c) 2x: 15 GM, 20 passthroughs, 15 light RKBs, 20 abmats

Strength

Metcon (Weight)

4 Sets:

10 – 12 Dual KB FR Step Ups

R: 1:00

8 – 10 Back Extensions

R 1- 1:30

Metcon

Metcon (Weight)

every 3:00 x 6

1 RR

3 Deadlifts (315/205)

5 box jumps (30″/24″)

Mod:

225/155

185/125

155/105

24/20 OR 10 hops over bar