Thursday 2/14
Angel Oak CrossFit – CrossFit
Warm-up
2019 Open Prep- General Aerobic WU (No Measure)
2 Rounds @ Warm-up Pace:
200m Row/ 400m Bike
15 Hollow Rocks
15 PVC GMs
5 Strict Pull-ups
10 Push-ups
10 Rev Lunges w/ Stretch
20 Band Pull Aparts
10 PVC OHS
Metcon
Metcon (Time)
5 Rounds for Time:
20 Burpees
20 Cal Row
20 KBS
Sport/Life: 53/35
Devel: AMRAP20: 15 Reps
Cool Down
Metcon (No Measure)
5 min Bike/Row
5 min Hammy/Low Back Mobility