May ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 bike/row

banded shoulder stretch

2X: 10 passthroughs, 10 GM, 10 PVC OHS

Strength

Metcon (No Measure)

3 Sets

8 Seated Scapular Wall Sits

R :30

D+B Bottoms Up KB carry or OH carry

R 1:00

Weightlifting

Snatch (5, 5, 5, 3, 3)

*build

*form focused

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder in 15:

10 bike/16 row cals

5 OH Squats (155/105)

5 Wall Walks

20 alt V-Ups
Mod:

Choose weight

sub OHS with FSQ