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

30s wall sit

Weightlifting

Front Squat (6, 6, 6, 6)

* (30×1)

*Rest 2 – 3

*we will build in coming weeks, so plan accordingly

Metcon

Metcon (Time)

3 RFT – GO! (10 min TC)

20/15 Cal Bike

8 DB HSC (50/35)

Mod:

choose weight

*same row cals