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