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
*Sub run for ROW or BIKE
Weightlifting
Back Squat (Find a 1 RM)
*5 @ 50%, 4@65%, 3@70/75%, then singles
*No tempo 🙂
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
400m run
25 KBs (53/35)
*sub 3 road runs if needed