Feb ’20
Angel Oak CrossFit – CrossFit
Warm-up
Front Squat Warm-up (No Measure)
A. 2:00 Bike/Row
B. Hip Opener/ Front Rack Opener
C. 2x: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0)
Weightlifting
Front Squat (3 x 6)
*build ea set
*heavier than 2/4
Metcon
Metcon (Time)
3 RFT
50 WB (20/14)
30 abmat
15 Ring Dips
Mod:
*25 WB
banded RD/Mat/Box dips