May ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike/Row

couch stretch

2X: 4/4 back scale w/2s pause, 15 air squats, 15 pull aparts, 10 banded GM

Strength

Metcon (No Measure)

3 Sets:

12 Side Plank Clam Shells ea side

R :30

15 reverse goblet* lunge

R :30

*Mod w/ BW

Weightlifting

Back Squat (6, 6, 4, 4, 2)

*build

Metcon

Metcon (4 Rounds for reps)

AMRAP3 x4

5 Push Ups

10 Step Ups

15 KBs (53/35)

R 1:00

Mod: Choose weight