Dec ’19

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

a) 400m run

b) 5:00 mobility

c) 2x:

50 jump rope

15 GM

15 passthroughs

15 air squats

10/10 SA KB swings

10 HPC

10 push press

Metcon

12 Days of Christmas 2019! (Time)

“12 Days of Christmas 2019!”

1 TGU (ea side)

2 bMU

3 Thrusters (135/95)

4 HPC (135/95)

5 HSPU

6 KBs (70/53)

7 Abmat

8 Deadlift (135/95)

9 Jumping Air Squats

10 DB Snatch (ea side)

11 Pull Ups

12 DUs

MOD: 95/65, HR Push Ups, Ring Rows, choose KB/DB weight