2020

Oct ’20

By admin 0

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
hip opener

hamstring

roll calves

FR stretch

Strength

Metcon (No Measure)

3 Sets:

10/10 banded clam shells

7 GM (empty barbell)

25 SU

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
**20 MIN TIME CAP**