2020

Oct ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 easy bike/row

Mobility: (up to 10 min)

banded hip opener

banded hamstring

roll calves

roll shoulders

20 passthroughs, 20 GM, 20 air squats, 20 pull aparts, 20 hollow rocks

Accessory

Metcon (No Measure)

BEFORE YOUR HEAT

Easy pace

8 WB

8 cal row

Mod Pace

6 WB

6 cal row

HARD pace

4 WB

4 cal row

REST to full recovery

Metcon

Metcon (AMRAP – Reps)

Fittest of the Coast Qualifier 1

AMRAP15

20 WB (20/14)

20 cal row

*scaled 14/10

*55+ men 20# to 9′; women 10# to 9′