Oct ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: General Aerobic WU (No Measure)

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups/Ring Rows

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS

Conditioning

B: Metcon (No Measure)

5 Sets for Quality:

300m row

10 DB Step Ups

10 T2B

10 Ring Dips

D+B Farmer’s Carry

Cool Down

Metcon (No Measure)

2-3 Sets

1 road walk

10 passthroughs

10 GM

20s toe touch

20s hs hold