Dec ’20
Angel Oak CrossFit – CrossFit
Warm-up
Upper Body WU (No Measure)
2x:
50 DUs/ 100 SUs
20 pull aparts
10 passthroughs
:20 HS Hold/Downdog
8/8 SA DB Push Press
20 AS
Strength
Metcon (No Measure)
2 Sets:
10/10 banded shoulder openers
10 scap pull ups
Strength
Metcon (Weight)
4 Sets:
6 Incline DB Bench Press (2121)
R :30
3 sPU (21×1)
r: 1:00
Mod: sPU/banded
Metcon
Metcon (4 Rounds for reps)
AMRAP3 x 4
6 bench press (115/75)
8 pull ups
20 DUs
R 1:30
Mod:
choose weight
DB Floor press
ring rows
50 SU
bench: these should be UB; scale to no more than 55% of 1 RM!