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