Jan ’20

Angel Oak CrossFit – CrossFit

Warm-up

Pulling Warm-up (No Measure)

A. 400m Row/ 0.8K Bike

B. Lat Stretch/ Pec Roll

C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS

Repeat TABATA

Metcon

Metcon (Weight)

EMOM20:

1st: 1-2 Legless RC or 2-3 RC

2nd: 1 CJ @ 85+%

Accessory

Metcon (No Measure)

4 Sets NFT

D+B offset DB/KB Carry

8/8 SA Ring Rows

20 straight body reaches