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)

16 BB Step Ups

R 1:00

6 Pendlay Rows (30×0)

R: :90
*challenging SU weight!!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP13

20/16 Cal Row; 16/13 Bike

15 Deadlift (135/95)

15 T2B

Mod: 95/65 DL; HKR/Dragon

Flys