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