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