Nov ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: Pulling Warm-up (No Measure)
A. 400m Row/ 0.8K Bike
B. Lat Stretch/ Pec Roll
C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS
Repeat TABATA
Gymnastics
B: Pull Up/MU Progression
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Grinder Pace
2 Road Runs
3 Wall Walks
10 GHD
15 KBs (70/53)