Jan ’21

Angel Oak CrossFit – CrossFit

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 10 GMs, 10 hollow rocks, 10 Push-ups, 10 glute bridges

Strength

Metcon (No Measure)

2 Sets:

5/5 SL RDLs (BW/light weight)

10 reverse flys

10/10 monster walks

30s plank from forearms

Weightlifting

Deadlift (Find a 1 RM)

*20 min to find a max

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder in 18

600m run

12 KBS (70/53)

30 walking lunges

20 Feet Anchored Sit Ups

10 FE Ring Rows