Mar ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a) easy 500m row/1200m bike

b) roll calves + banded shoulder

c) 2x: 10 beat swings, 10 step ups, 10 RKBs, 20s plank

Metcon

B: Metcon (No Measure)

EMOM10:

1st: 10/8 Cal row/bike

2nd: 10 t2b

Life/Devel: 6 – 8 t2b or HKR

Metcon

C: Metcon (No Measure)

EMOM20:

1st: 10 lat box jump over

2nd: 10 DL (135/95)

3rd: 8 – 10 BF burpees

4th: 20 Abmat

5th: Rest

Deve: 95/65