Mar ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a) 600m jog

b) banded shoulders + banded hanstrings

c) 3 x 150m/300m row/bike, 10 RKBs, 10 abmats, 5 strict pull ups

Metcon

B: Metcon (No Measure)

EMOM25:

1. 12 KBS (70/53)

2. :40 Row

3. 1-2 Rope Climbs

4. :40 Bike

5. Rest