Feb ’21

Angel Oak CrossFit – CrossFit

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 10 GMs, 10 hollow rocks, 10 Push-ups, 10 glute bridges w/2s pause at top

Strength

Metcon (No Measure)

2 Sets:

10 Monster Walks (all directions)

6 BB GM @21×1

6 AS @ 52×1

Weightlifting

Deadlift (4, 4, 4, 4, 4)

31×1

*build no heavier than 80%

*build heavier than 1/26

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRP12

15 KBs (70/53)

10 HSPU

5 BBJO (24/20)

Mod:

choose weight

3 wall walks/10 shoulder taps

SO