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