Sept ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
*hip opener

Strength

Metcon (No Measure)

2 Sets:

10/10 side plank banded clam shells

5 muscle cleans

5 FSQ

5 tall clean

Weightlifting

Power Clean (3 every :90 x 8 @ 70%)

*singles, no tng

*POWER and form

Metcon

Metcon (Time)

For Time:

600m run

50 WB

40 Pull Ups

30 DB Snatch (50/35)

20 GHD

10 MU

Mod:

jumping pull ups

choose your weight

abmats

ring dips