July ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: OHS Warm-up (No Measure)

A. TABATAx2: Beat Swings, Down Dog

B. T-Spine Opener/ Lat Stretch

C. AMRAP4: 10 Pass Thrus, 10 Wall Squats, 10 PVC OHS

Weightlifting

B: Overhead Squat (5 x 3, building )

ACTIVE Shoulders

TIGHT tummy

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP14 “Grinder Pace”

5 Box Jumps (30/24)

4 Deadlifts (315/205)

3 Wall Walks

2 Rope Climbs