July ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: Back Squat Warm-up (No Measure)
A. 400m Run
B. Hip Opener/ Calf Rolling
C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows
Weightlifting
B: Tempo Back Squat: 30×0 (4-4-4-4)
3s count down
4-4-4-4
*all b/t60-65%
*R 1:00
12 reverse lunge
*R :90
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 t2b
9 DB DL
8 DB HPC