Dec ’20

Angel Oak CrossFit – CrossFit

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B.Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10/10 side plank banded clam shells

5 bent over rows (32×1)

5 empty bar back squats (52×1)

Weightlifting

Back Squat (3, 3, 3, 3 @ 80%)

*30×1 – tempo is KING! take it sloooow

*R 2:00+

Strength

Metcon (No Measure)

3 Sets:

16 Russian Step Ups (BW)

R 1:00

Metcon

Metcon (Time)

For Time:

5-10-15-20-25

DB snatch (50/35)

BJO

*please don’t drop DBs!

Mod:

choose weight

step overs
*this is all about SPEED!