Nov ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Back Squat Warm-up (No Measure)

A. 400m Run

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Weightlifting

B: Back Squat (5, 5, 5, 5,)

30×0 tempo

*build ea set

R: 2 – 3:00

Metcon

C: Metcon (Time)

21-15-9

(power) CJ (95/65)

c2b

Mod: pull ups, jumping pull ups