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