April ’20

Angel Oak CrossFit – CrossFit

Warm-up

Home Warm Up 1 (No Measure)

A) 2:00 jog

B) R/L/C seated stretch, Child’s Pose

C) 3X: 5 push ups , 10 sit ups , 15 air squat

Strength

Metcon (No Measure)

4 Sets

6 – 10 tempo dips

*3s count down

10/10 tempo curls

3s count down

10/10 DB/KB oblique crunches

*Rest as Needed*

*Sub 10 tempo barbell curls/object or banded curls if no DBs

Metcon

Metcon (No Measure)

every 1:30 x 8

35 DUs/ 70 SUs

7 thrusters

MR burpee

REST 1:00