Friday 12/21

Angel Oak CrossFit – CrossFit

Warm-up

2019 Open Prep- Upper Body WU (No Measure)

A. TABATAx2: Front Plank, Hollow Hold

B. 2x:

50 DUs/ 100 SUs

:20 HS Hold

8/8 SA DB Push Press

6 KB DL

8 Russian KBS

6 Goblet Squats

Strength

Bench Press (3×8)

**8/8 SA Ring Rows After Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport/Life

AMRAP 15

400m run

20 KBs (53/35)

2 Rope Climbs

Devel: 8 HKR