April ’20

Angel Oak CrossFit – CrossFit

Warm-up

Home Warm Up 2 (No Measure)

A) TABATA: Plank/Hollow Hold

B) R/L Chest Opener, t-spine opener

C) 2X: 15 passthroughs, 15 GM, 20 lunges, 20s plank

Strength

Metcon (No Measure)

3 Sets:

3 Sets:

10 Hip elevated SA DB Press*

8/8 SA DB Rows (31×1)
*use a band at knees if you have one

Metcon

Metcon (Time)

3 RFT

600m run (3:00)

20 push ups

15 KB/DB DL