May ’20
Angel Oak CrossFit – CrossFit
Warm-up
Home Warm Up 3 (No Measure)
A) 1:00 Jump Rope
B) 2X: 10 leg swings F/B/S, 10 Arm Circles ea arm
C) 2X: 30 jumping jacks, 20 air squats, :30 plank
Weightlifting
Bench Press (10-10-10)
*if using a bar, build if possible
Strength
Metcon (No Measure)
Tempo Push Ups (30×1) x 3 Sets
6 – 10 reps
Metcon
Metcon (Time)
7 RFT
3 Man Makers
100m sprint