Jan ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: 2019 Open Prep- Lower Body WU (No Measure)

5min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms to Push-up

20 Push-up Shoulder Taps

10 Spider Man Lunges

Weightlifting

B: Back Squat (4 x 5, build to a heavy but perfect set of 5)

Metcon

C: Metcon (3 Rounds for reps)

1:00 Stations x 3 rnds

1. Hang Power Snatch (75/55)

2. Burpees over the Bar

3. Pull Ups

4. Hang Power Cleans

5. REST