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

Metcon (No Measure)

4 Sets:

10/10 Seated SA Arnold Press (2121)

8 – 10 DB Pull Overs

15 Reverse Flys

Metcon

Metcon (No Measure)

EMOM16:

1st: 3 shuttle runs

2nd: 30 walking lunges

3rd: 2 – 4 Wall Walks

4th: 10 reverse burpees