Tuesday 1/29

Angel Oak CrossFit – CrossFit

Warm-up

2019 Open Prep- Lower Body WU (No Measure)

5min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms to Push-up

20 Push-up Shoulder Taps

10 Spider Man Lunges

Strength

Back Squat (Box Squat: 3×5 @ 65-70% 1RM Back Squat)

*After Each Set- 8/8 SA DB Strict Press

Metcon

Metcon (4 Rounds for reps)

Sport

AMRAP3:00 x 4 Sets:

3 PS (115/75)

6 Box Jump Overs (24/20)

*R2:00 b/w Sets

Life: 95/65

Devel: Choose Weight