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!