Nov ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: Upper Body WU (No Measure)
2x:
50 DUs/ 100 SUs
:20 HS Hold/Downdog
8/8 SA DB Push Press
6 KB DL
8 Russian KBS
6 Goblet Squats
Strength
B: Metcon (Weight)
4 Sets:
4 – 6 Seated DB Press
R 1:00
12 – 16 KB Seesaw Rows
R :90 – 2:00
Metcon
C: Metcon (Weight)
EMOM 15
1st: 10/8 Cal Row, 8/6 Cal Bike
2nd: 5 Devil’s Press (50/35)
3rd: 5 burpee box overs