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