Sept ’19

Angel Oak CrossFit – CrossFit

Warm-up

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

Metcon

21 Guns (AMRAP – Rounds and Reps)

21 minute AMRAP of:

400 meter run

21 push ups

21 box jumps (24/20)

15 burpees

9 pull ups