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