2020

April ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Lower Body WU (No Measure)

3 min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms + Push-up

10 hollow rocks

20 walking lunge

Strength

Metcon (No Measure)

4 Sets:

5/5 weighted BSS

R1:00

8/8 SA Weighted Row (21×1)

R 1:90

Metcon

Metcon (Time)

21-15-9

DB/object thrusters

DB/object Step Ups

*begin w/ 2 Driveway Shuttle Runs

REST 2:00

15-12-6

Same as above

*Shuttle Run Creation:

walk 5 steps and mark; walk 5 steps and mark; walk 5 steps and mark. These will be “A, B, and C.” For 1 Shuttle Run, go to A and back, B and back, C and back.