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