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