2020

Feb ’20

By admin 0

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