June ’20
Angel Oak CrossFit – Group Fitness
Warm-up
Warm-up (No Measure)
400m run
1X: 10/10 leg swings, 20 air squats, 5 inchworm
Strength
Metcon (No Measure)
2 Sets:
15 banded pull aparts
R :30
10 barbell GM
R :30
Strength
Box Squat (8, 8, 8, 8)
*build
*rest 1 – 2
Strength
Romainan Deadlift (10, 10, 10)
*tempo (31×1)
*Rest 1 – 1:30
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
400m run
10 DL (225/155)
20 BJO