June ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Back Squat Warm-up (No Measure)

A. 400m Run

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Weightlifting

B: Tempo Back Squat: 30×0 (5-3-1, 5-3-1)

3s count down
*second series heavier than the first

* be SUCCESSFUL

Metcon

C: Metcon (Time)

4 RFT

25 WB (20/14)

50′ HS Walk

Life: 25′ HS Walk

Devel: 50′ Bear Crawl