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:

10 monster walks all directions

10 reverse flys

Weightlifting

Deadlift (5, 5, 5, 5, 5)

* (31×1)

*build no heavier than 75%

Metcon

Metcon (Weight)

EMOM10:

1st: 6 DL (115/85) + 3 HSPU

2nd: 30 DUs

Rest 4:00

EMOM10:

1st: 8/5 Cal Bike

2nd: 5 PC + 3 S2OH

Challenge:

50 DUs

12/8 Cal bike