Wed. 12/13/17
Angel Oak CrossFit – CrossFit
Warm-up
A. : Warm-up (No Measure)
A. TABATA: pvc GM + Wall Sit
B. 2:00 Jump Rope
c. Hamstrings + FR
D. 20 air squats + 10 Push Ups + 20 Abmats…
Clean WU
Weightlifting
B: TNG Power Cleans (EMOM in 6: 5 TNG Power Clean @ 70%)
TNG = touch and go
Metcon
C: Metcon (Time)
10 KBS
5 T2B
15 KBS
10 T2B
20 KBS
15 T2B
25 KBS
20 T2B
30 KBS
Accessory
D: Metcon (No Measure)
3RNFT:
8 Ring Push-ups into :30 Ring Plank
8/8 SL KB RDL