Monday 11/5

Angel Oak CrossFit – CrossFit

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 Bike/Row/Run

B. Hip Opener/ Calf Rolling

C. 20 Air Squats, 15 Hollow Rocks, 10 Bent Over Rows

Strength

Back Squat (3 x 8 *first set b/t 65 – 70%)

*must increase weight ea set

Metcon

Metcon (Time)

“Annie Buys a Kettlebell”

50-40-30-20-10

Russian KBS (53/35)

Abmat Sit-ups

Devel: 30-25-20-15-10, 35/26