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, 4, 3, 2, 1)

*tempo 30×0

Metcon

C: Metcon (Time)

Chipper: For Time:

800m run

40 DL (135/95)

100 DUs

20 FSQ (135/95)

50 DUs

10 MU

Mod: 95/65, Ring Dips