Aug ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: Warm-up (No Measure)
400m run
Roll Shoulders
2x: 10 passthroughs, 10 GM, 10 push ups, 10 jumping air squats, 10 hollow rocks
Strength
B: Bench Press (8-8-6-6-4-4-2-2)
Smart weight increases
No misses
Metcon
C: Metcon (AMRAP – Reps)
AMRAP 12:
3-6-9-12..
thrusters (95/65)
*20 ft HS walk after ea
*scale to 10 ft hswalk
Life/Devel:
1 Wall Walk after ea
Summer Shred Check Out
Metcon (No Measure)
Accumulate:
3:00 ring plank
50 banded curls