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 (1 RM at 30×0 tempo)

15 min to establish a basline tempo back squat

Metcon

C: Metcon (Time)

5 RFT

12 DB Snatch (50/35)

10 T2B

50 DUs

MOD: 3 RFT

HKR/DF

25 – 35 DUs/80 SU