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 (Week 2)

Metcon

C: Metcon (Time)

40-30-20-10

DB snatch (50/35)

Reverse Lunge w/DB

Mod: weight