Dec ’20
Angel Oak CrossFit – CrossFit
Warm-up
OH Warm-up (No Measure)
A. 2:00 aerobic
B. Roll Shoulders
C. 2x: 10 passthroughs, 10 GM, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks
Strength
Metcon (No Measure)
2 Sets:
10/10 banded OH shoulder openers
5 empty bar/pvc press (31×1)
20s parallette hold
Weightlifting
Press + Push Press + Push Jerk (1+2+3 x 5)
*build
*Press and FR will be the limiting factors
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP10
8 HSPU
200m run
8 CJ (135/95)
*Challenge Option: 12 HSPU
Mod:
HR push ups
95/65, ask a coach