June ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

2:00 bike/row/jump rope

roll lats + shoulders

2x: 10 beat swings, 15 air squats, 10 passthroughs, 15 abmats

Gymnastics

B: Pull-up Progression Volume 2 (Week 4)

Metcon

C: Metcon (Time)

Sport:

7 RFT

5 Power Cleans (135/95)

35 DUs

*Compare to 1/17/19*

Life: 95/65, 15 – 25 DUs

Devel: 45/35, 50 SU

Summer Shred Check Out

Metcon (No Measure)

3-4 sets:

10 – 15 Skull Crushers

10/10 seated curls

6 – 8 strict t2b