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