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