Aug ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

roll shoulders

20 passthroughs, 20 GM, 20 walking lunges, 20 banded pull aparts, 40s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10/10 banded OH shoulder opener

20 (alt) Kneeling DB PP *light

Weightlifting

Push Press (8, 6, 6, 4)

*build to a tough 4

*do not have to be tng

Metcon

Metcon (Time)

21-15-9

KB (70/53)

BJO

Row Cal

Mod:

choose weight

Step Overs