2020

Nov ’20

By admin 0

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, 15 Hollow Rocks, 10 Ring Rows

Strength

Metcon (No Measure)

2 Sets:

10/10 banded clam shells

20 banded pull aparts

20/20s pigeon stretch ea side

Weightlifting

Back Squat (20 RM)

WU:

20 w/empty bar

10 – 12 @ 50-60%

5 – 8 @ 60 – 70%

*3 @ 75+%

*if it feels like a good weight for 20

finish the full set

*if it feels too light, rack and add

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP9

5 DB thrusters (50/35)

10 T2B

Mod:

choose weight

HKR/abmats