Mar ’21

Angel Oak CrossFit – CrossFit

Warm-up

OH Warm-up (No Measure)

A. 2:00 aerobic

B. Roll Shoulders

C. 2x: 10 passthroughs, 10 GM, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks

Weightlifting

Shoulder Press (5 reps x 3 sets)

light to mod weight

Strength

Metcon (Weight)

3 Sets:

20 (alt hammer curls)

15 banded tricep pull downs

12 Russian Step Ups

40s FLR

Metcon

Metcon (No Measure)

For an Easy 24

2:00 row

2:00 AB

2:00 Run