June ’20
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3:00 bike/row
roll calves/couch stretch
2X: 10 passthroughs, 10 GM, 20 air squats, 20s hollow
Strength
Metcon (No Measure)
3 Sets:
10/10 Monster Walks
R :30
20 banded pull aparts
R :30
Strength
Metcon (Weight)
4 Sets:
6/6 DB BSS (31×1)
R :30
6 Pendlay Rows (32×1)
R 1:00
Metcon
Metcon (No Measure)
every 3:00 x 5
6 S2OH (115/80)
12 FR Lunges
200m run
Mod:
choose weight