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