Aug ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 20 air squats, 5/5 WGS, 40s hollow hold
Mobility: Hip Opener

Strength

Metcon (No Measure)

2 Sets:

10 scap push ups

10/10 banded clam shells

10 deadbugs

Weightlifting

Back Squat (6, 6, 6, 6)

*tempo 30×1

*build

Metcon

Metcon (Time)

For Time: (18 min TC)

*partition in any way

100 WB (20/14)

60 T2B

50/35 bike cals

Mod:

AMRAP16

10 WB

10 T2B/HKR/abmat

10 Cal Bike/Row