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