Dec ’19

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 6 (No Measure)

a) 30/20/30

b) 2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks
stretch/roll hammies

Strength

Metcon (Weight)

4 Sets:

10 Weighted GM

R 1:00

8 KB FR Squats (31×1)

R 1:30

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

1-2-3-4-5-6-7-8-9-10

HSPU

MOD: choosew weight, DB PP or empty bar PP