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*