Jan ’21

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30/20*

*pull aparts

c) 5:00 mobility
*roll shoulders

*banded hamstring

Strength

Metcon (No Measure)

2 Sets:

10 scap pull ups

10 bird dogs

10 jumping AS

Metcon

Metcon (3 Rounds for reps)

AMRAP 10

7 thrusters (95/65)

7 C2B

Rest 5:00

AMRAP10

50 DUs

30 walking lunges

15 abmats

Rest 5:00

AMRAP10

7 thrusters (95/65)

7 C2B

Mod:

choose weight/empty bar/DBs

pull ups/EASY banded pull ups

*20 – 40 DUs/80SU