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