Mar ’20

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

Clean ( every :90 x 6: 2 (squat) singles @ 75%)

*perfect form*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Cal Bike

20 DL (135/95)

20 C2B

Mod:

*pull up/ring row

*choose weight

Home Workout Modification

Metcon (No Measure)

Weightlifting:

EMOM 10:

3 Book Bag Squat Cleans

Conditioning:

AMRAP 15:

2 min bike ride OR 20 burpees

20 KB/DB/Object DL

20 towel rows

*larger towel = more work