Mar ’20
Angel Oak CrossFit – CrossFit
Warm-up
OH Warm-up (No Measure)
A. TABATA: Plank + PVC Passthroughs
B. Roll Shoulders
C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Hollow Rocks
Weightlifting
Split Jerk (every :75 x 10, 2 @ 75%)
Metcon
Metcon (Time)
For Time:
18-15-12-9-6-3
DB PP (50/35)
BF Burpees
Mod:
*start at 15
*choose weight
Home Workout Modification
Metcon (No Measure)
A. Weightlifting
w pvc, broom, swiffer, or empty hands…
every :30 x 8 min 3 split jerks – FOCUS ON FOOTWORK!
B. Metcon:
18-15-12-9-6-3
HS Shoulder Taps
Burpees
*HS Shoulder Taps may be from the wall walk or kick up position