May ’20
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike/Row
banded front rack stretch
banded hamstring stretch
2x: 10 passthroughs, 10 GM, 10 OHS, 10 banded pull aparts
Strength
Metcon (No Measure)
3 Sets:
15 reverse flys
R :30
30s FLR
R :30
Weightlifting
Clean (5, 5, 5, 3, 3, (squat))
*build, no misses
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8 Hang Squat Clean (135/95)
8 Burpee Box Overs
Mod: 95/65, empty bar
Step Overs