Dec ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU (No Measure)

2:00 bike.row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
*roll calves, couch stretch

Strength

Metcon (No Measure)

2 Sets:

10 monster walks (all directions)

10 jumping air squats

Strength

Bulgarian Split Squats (4 x 6/6)

*weighted

*1 – 1:30

Strength

Metcon (Weight)

EMOM10

1st: 6 – 8 FR KB squats (31×1)

2nd: 35s FLR

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

24′ Dbl OH walking lunge (50/35)

12 T2B

Mod:

choose weight

FR walking lunge