2019

Thursday 2/14

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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