Feb ’20
Angel Oak CrossFit – CrossFit
Warm-up
Clean Warm-up (No Measure)
A. 500m row/1.2k bike
B. FR Stretch + Hamstrings
C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks
D. Clean Warm Up
Weightlifting
Clean ( every :90 x 5)
3 singles (squat) @ 60-65%
*perfect form*
Metcon
Metcon (Time)
For Time:
25 Back Squat (135/95)
100 DUs
15 MU
100 DUs
25 Back Squat (135/95)
Mod: 95/65; Goblet Squat
150 SU
15 bMU/Ring Dips/Banded RD
*back squat pulled from the ground