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