Dec ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30/20*

*pull aparts

c) 5:00 mobility
hip opener/hamstring stretch/FR stretch

Strength

Metcon (No Measure)

2 Sets:

10/10 side plank banded clam shells

5 tempo goblet squats

Weightlifting

Front Squat (8, 6, 4, 2)

*(21×1)

**build heavier than 11/23

Metcon

Metcon (Time)

For Time

20 t2b

30 DB FSQ (50/35)

400m run

30 DB FSQ

20 t2b

Mod:

10 t2b/20 HKR/abmats

choose weight