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 scap pull ups
10 scap push ups
5 tempo push ups
Strength
Metcon (Weight)
4 Sets:
6 Incline DB Bench Press (2121)
R :30
3 sPU (21×1)
r: 1:00
Challenge: weighted pull ups
Metcon
Metcon (5 Rounds for reps)
Countdown Workout!
AMRAP5
20 DUs
20 DB Push Press
R 1:00
AMRAP4
20 pull ups
20 DB snatch
R 1:00
AMRAP3
20 DB HPC
20 DB FSQ
R 1:00
AMRAP2
20 DB DL
20 FR Lunges
R1:00
AMRAP1
20 T2B
20 DB Push Ups
R 1:00
2020m row/bike