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