Monday 2/11

Angel Oak CrossFit – CrossFit

Warm-up

2019 Open Prep- Upper Body WU (No Measure)

A. TABATAx2: Front Plank, Hollow Hold

B. 2x:

50 DUs/ 100 SUs

:20 HS Hold

8/8 SA DB Push Press

6 KB DL

8 Russian KBS

6 Goblet Squats

Gymnastics

Metcon (No Measure)

E2MOM x 4 Sets:

T2B Level 4&5

1. 16/12 Cal Bike

2. 6-5-4 T2B

T2B Level 2&3

1. 1:00 DU Practice

2. 2-2-2 UB T2B OR 4 (1 T2B + 1 Beat Swing) *Drop as Needed

T2B Level 1

1. 1:00 DU Practice

2. 6-5-4 Hanging Knee Raises

Metcon

Metcon (Time)

Sport

For Time:

20 FS 185/125

20 HSPUs

Life: 135/95

Devel: Choose Weight, HR Push-ups