Aug ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 easy bike/row

banded hamstring, FR stretch

20 GM, 20 passthroughs, 20 pull aparts, 20 air squats, 20 hollow rocks

Strength

Metcon (No Measure)

2 Sets:

10/10 OH banded shoulder opener

10/10 Leg Wall Slide 2s pause

10/10 side plank clam shells

10 jerk drops

Weightlifting

Clean and Jerk (1 RM)

*squat or power split or push

*18 – 20 min to work

Weightlifting

Metcon (Weight)

EMOM10

1st: 1 (squat) CJ at 80+%

2nd: 20′ HS walk/6sHSPU/

8HSPU/20-30s HS hold