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