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