Sept ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Hip Opener/ Front Rack Opener

C. 2x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges
Roll Shoulders!

Gymnastics

Metcon (No Measure)

10 min Warm Up Gymnastics!

MU/C2B/Pull Up Practice and Prep

Metcon

B: Metcon (No Measure)

every 4:00 x 5

6 FSQ (185/125)

4 MU

Gymnastics:

Mod 1: 4- 6 bMU

Mod 2: 8 – 10 C2B

Mod 3: 5 – 10 pull ups

Mod 4: 12 ring rows

Weights:

155/105

135/95

95/65

65/45