2019 Open Week 1
Angel Oak CrossFit – CrossFit
Warm-up
OHS Warm-up (No Measure)
A. TABATAx2: Beat Swings, Down Dog
B. T-Spine Opener/ Lat Stretch
C. AMRAP4: 10 Pass Thrus, 10 Wall Squats, 10 PVC OHS
Metcon
Metcon (3 Rounds for reps)
Sport/Life
AMRAP5:00 x 3 Sets:
5 OHS (95/65)
5 T2B
5 Bar Facing Burpees
*R3:00 b/w Sets
Devel: Empty Barbell, HKR
Metcon
Metcon (No Measure)
Rest of Class, accumulate…
15 Sandbag Over Shoulder Cleans
4 D+B Sandbag Hug Carry
*Break up however you desire