May ’20
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m jog
banded hamstring stretch
2X: 10/10 leg swings, 10 push ups, 10 hollow rocks, 20 reverse lunges
Strength
Metcon (No Measure)
3 Sets:
5 Pendlay Rows (22×1)
R :30
8-10 Seated Good Mornings (30×1)
R 1:00
Weightlifting
Deadlift (5, 5, 5, 5 (31×1))
*small builds; don’t lose tempo
Metcon
Metcon (Time)
21-15-9
C2B
DL (225/155)
*10 min TC
Mod:
pull ups/ring rows
205/135
185/125
*choosew weight with coach