2019

Jan ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: 2019 Open Prep- General Aerobic WU (No Measure)

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS

Metcon

B: Metcon (Time)

For Time:

60/45 Cal Row or 40/25 Bike

50 WB

40 T2B

30 DL (135/95)

20 Thrusters (135/95)

Life: 95/65

Devel: 45/35, HKR

Cool Down

C: Metcon (No Measure)

2 Sets:

5 inchworm

30s downdog

4 Spiderman lunges