Nov ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
*roll shoulders/biceps/triceps

Conditioning

Metcon (2 Rounds for reps)

Aerobic Capacity

AMRAP1 x 4

10 KBs

10 burpees

MR Cals

*Rest 2

2 Sets

Strength

Metcon (No Measure)

3 -4 Sets:

D+B Offset Carry ea arm

6 – 8 ring pull ups

10 bent over rows

30s FLR