April ’20
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.