April ’20

Angel Oak CrossFit – CrossFit

Warm-up

Home Warm Up 5 (No Measure)

A) 30 Jumping Jacks

B) Couch Stretch/Quad Stretch + Shoulder Opener (wall)

C) Line Drills: high knees, butt kicks, driveway/street karaoke, bear crawl, bunny hop, 5 inch worm

Strength

Shoulder Press (6×3)

*Set of 5 strict pull ups OR max hold After ea press set

*sub with 6 tempo towel rows (30×1)

Metcon

Metcon (Time)

5 RFT:

200m run

20 Swings

10/10 suitcase lunges