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)