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