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