Feb ’20
Angel Oak CrossFit – CrossFit
Warm-up
Lower Body WU (No Measure)
3 min Bike/Row/Run
+
2x:
10 Leg Swing front/back
10 Leg Swings left/right
5 Inchworms + Push-up
10 hollow rocks
20 walking lunge
Strength
Metcon (Weight)
3 Sets:
12 – 16 BR BB Step Ups
*build
R 1:00
MR sPull Ups OR 10 banded
R :90
*if you have 1-3 sPU, complete additional banded PU to make a set of 10
Metcon
Metcon (Time)
For Time:
*18 min TC*
700m row
14 HSC (135/95)
500m row
10 HSC (155/105)
300m row
5 HSC (185/125)
*Bike double meters
Mod weights:
95/65; 115/80, 135/95
45/35; 75/55; 95/65
*use one of the prescribed weight choices