April ’20
Angel Oak CrossFit – CrossFit
Warm-up
Home Warm Up 2 (No Measure)
A) TABATA: Plank/Hollow Hold
B) R/L Chest Opener, t-spine opener
C) 2X: 15 passthroughs, 15 GM, 20 lunges, 20s plank
Weightlifting
Bench Press (5, 5, 5, 5, 5)
*sub/Floor Press/DB Press
*build to a mod but successful 5
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP16
5 Curtis Ps (95/65) DB/KB
25 sit ups
50 DUs
Curtis P: Power Clean + FR Lunge (R) + Front Rack Lunge (L) + Push Press