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