Nov ’20

Angel Oak CrossFit – CrossFit

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10/10 banded clam shell w/pause

10 bent over rows (32×0)

3 broad jumps

Weightlifting

Front Squat (10, 8, 6, 4)

21×1

R: 2

Strength

Metcon (Weight)

Front Foot Elevated SL Squats

10, 10, 10
R: 1

*option to hold weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP14

60 DUs

40 step ups

20 DB sit ups