Sept ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Pulling Warm-up (No Measure)

A. 400m Row/ 0.8K Bike

B. Lat Stretch/ Pec Roll

C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS

Repeat TABATA

Gymnastics

B: Metcon (No Measure)

EMOM12:

10 C2B

12/10 Or 10/8

Row or Bike Cals

Mod: Life: 5 – 8 c2b/10 pu;

Devel: 5-7 banded pu,

Metcon

C: Metcon (Weight)

every 3:00 x 5

2 rounds:

12 DL(95/65)

9 HPC

6 S2OH

Mod: empty bar/pvc