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