April ’20

Angel Oak CrossFit – CrossFit

Warm-up

Home Warm Up 4 (No Measure)

A) 3 min street jog

B) 2X: 20s forward fold, 20s down dog

C) 2X: 20 air squats, 20 pass throughs, 20 good mornings

Strength

Metcon (No Measure)

EMOM10:

1st: 5 DB FSQ (31×1)

2nd: 40s FLR

Metcon

Metcon (Time)

For Time:

*25 DUs before ea set

5-10-20-30-40-30-20-10-5

SA DB/KB thrusters
Mod: 25 lateral hops over DB