Jan ’19
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