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