Jan ’21

Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 3:00 bike/row

B. Banded Shoulder Stretch

C. 2X: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10/10 banded OH shoulder openers

5 BNPP

5 snatch balance

Weightlifting

Snatch (Find a 1 RM)

*squat if able

*power if unable to OHS

*15 min to work

Metcon

100 CAL ROW for TIME (Time)

100 cal Row

OR…..

Metcon

10 MIN AB for CALS (Calories)

10 min AB for max cals