2019 Open Week 1

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a) 400m Run

b) Roll Calves, Banded Hamstring, Banded hip Opener

c) 3 Rnds (1 w/pvc, 2-3 w/barbell)

10 PVC Pasthroughs

10 GM

5 thrusters

20s plank

-REST-

2 rnds

9 WB

9 Cal Row

Metcon

B: 19.1 (AMRAP – Rounds and Reps)

19.1

AMRAP 15

19 WB (20/14)

19 Cal Row