2019

July ’19

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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