Week 1- Back Squat
Angel Oak CrossFit – CrossFit
Warm-up
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)
Strength
Back Squat (4×5 w/ 32X1 Tempo @ 60% 1RM *R3:00)
Metcon
Metcon (3 Rounds for reps)
Sport
AMRAP 3 x 3 *R 2:00
5 Power Clean (135/95)
5 T2B
5 Push Ups
Life
95/65 + KTE
Devl
choose load + dragon fly