July ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: AOCF WU 4 (No Measure)
a) 500m row/1500m bike/400m Run
b) 30/20/30
Strength
B: Metcon (Weight)
4 Sets for Quality:
12 Weighted Step Ups
*R 1:00
6/6 Seated tempo DB Press (2121)
*R :90
*Quality* choose a weight that you
can use for ALL sets;
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP12
30 WB
20 Abmat
10 Ring Dips
Life: 5 Ring Dips
Devel: 15 WB, 15 Abmat, 10
box dips
Summer Shred Check Out
D: Metcon (No Measure)
3 Sets
:20/:20 banded shoulder stretch
10/10 banded kickbacks
3 – 6 chin ups