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