Aug ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

banded hamstring stretch

10 banded GM, 20 air squats, 20 passthroughs

Strength

Metcon (Weight)

2 Sets:

10 barbell GM (31×1)

20 reverse lunges (BW)

Strength

Metcon (Weight)

4 Sets:

6 Box Squat

RDL (31×1)
*15 min to work

*RAN b/t movements and sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder 15

10 DL (225/155)

30 walking lunges

D+B sandbag/FC

3 squat cleans (205/155)

Mod:

205/135, 185/125, 165/115

135/95 *talk with coach