Dec ’20

Angel Oak CrossFit – CrossFit

Warm-up

Lower Body WU (No Measure)

3 min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms + Push-up

10 hollow rocks

20 walking lunge
couch stretch

roll calves

Strength

Bulgarian Split Squats (4 Sets: Weighted BSS 6/6)

*DB in ea hand

* R 1:00

Strength

Metcon (Weight)

EMOM10

1st: 6 – 8 FR KB squats (31×1)

2nd: 35s FLR

Metcon

Metcon (AMRAP – Rounds and Reps)

Steady for 20

7 Ring Dips

20 Alt Hammer Curls (10/10)

10/10 DB suitcase walking lunge

20 Feet Anchored Sit Ups

400m row
Mod:

*mat dips/box dips