Jan ’20
Angel Oak CrossFit – CrossFit
Warm-up
Back Squat Warm-up (No Measure)
A. 400m Run
B. Hip Opener/ Calf Rolling
C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows
Weightlifting
Back Squat (5 x 5)
*tempo 30×0
*build to a Moderate weight
*NOT a max effort
Metcon
Metcon (Time)
4 RFT
20 pull ups
10 CJ (135/95)
400m run