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