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….