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!