Jan ’21

Angel Oak CrossFit – CrossFit

Warm-up

Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Hip Opener/ Front Rack Opener

C. 2x: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0)

Strength

Metcon (No Measure)

2 Sets:

10/10 banded clam shells

10/10 Lateral Monster Walks

10 pull aparts (31×0)

Weightlifting

Front Squat (Find a 1 RM )

*15 min to work

Metcon

Metcon (Time)

4 RFT (14 min TC)

5 squat cleans (185/125)

7 BBJO

9 Cal AB

*Challenge* 225/155

Mod:

155/105

135/95

95/65

*check with coach*