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

Gymnastics

Metcon (No Measure)

EMOM10

1st: 3 – 6 MU

2nd: 10/8 cal row; 8/6 bike

Mod: bMU, 3-6 ring dips/banded ring dips

Metcon

Metcon (Time)

For Time:

30-20-10

DB Box Overs (50/35)

100-80-60

DUs

Mod: choose weight/no weight

60-40-20 DUs

100-80-60 SUs
workout is performed as 30 DBBO, 100 DUs, 20 DBBO, etc….