Wednesday 12/12
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 2:00 Jump Rope
B. Lat Roll, Lat Stretch
C. 2x: 10 Pass Thrus, 10 Reverse Snow Angels, 10 Scap Pull-ups, :30 Hollow Hold
Gymnastics
Pull-up Progression Volume 2 (Week 5)
Metcon
Metcon (Weight)
Sport
Every 2:30 x 6 Sets:
5 DL
3 HPC
Males- 115/135/165/185/200/210
Females- 75/95/105/115/125/135
Life: Males- 85/105/115/130/140/150
Females- 55/65/75/85/90/95
Devel: Increase 5# each set