Oct ’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, 15 Hollow Rocks, 10 Ring Rows
Strength
Metcon (No Measure)
2 Sets:
10/10 Lat Monster walks
7 tempo goblet squats
5/5 (BW) SL RDL
Weightlifting
Metcon (Weight)
EMOM9
5 FSQ @ 135/95
*use same weight as 10/7!
115/75
95/65
75/55
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP12
40 DUs
10 HSC (125/85)
10 burpee over bar
Mod:
**scale UP: 60 DUs
20 DUs/1:00 practice
scale weight to what you can
manage in sets of 5 or more
115/75, 95/65, 75/55, 45/35
