2019

Mar ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 3:00 Row

B. Quad Roll/ FR Stretch

C. TABATAx2: Beat Swing, Wall Sit

D. 3x: 10 PVC Pass Thrus, 10 GMS, 5 Thrusters, 3 Pull-ups/5 Ring Rows

+

Workout Practice:

2 Rounds:

4 Thrusters

4 C2B Pull-ups/Jumping Pull-ups

*R1:00 b/w Rounds

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes