Spring 18 Strength Wk 2

Angel Oak CrossFit – CrossFit

Warm-up

A: Back Squat Warm-up (No Measure)

A. 2:00 Bike/Row/Run

B. Hip Opener/ Calf Rolling

C. 20 Air Squats, 15 Hollow Rocks, 10 Bent Over Rows

D. Back Squat Prep (See Whiteboard)

Weightlifting

B: Back Squat (SPEED: 5×3 @ 45 – 50%)

Metcon

C: Metcon (4 Rounds for time)

Spor/Lifet:

4 Sets:

250m Row

12 HSPUs

12 WBs

*R1:1

Devel: Piked PU