July ’20
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2:00 bike/row
banded shoulder/chest
20 passthroughs, 15 pull aparts, 20 lunges, 15 push ups
Strength
Metcon (No Measure)
2X:
10/10 shoulder opener
20s HS Hold
10 reverse flys
Strength
Close Grip Bench Press (2, 2, 2, 2, 2, 2 )
build to a heavy double
Metcon
Metcon (Time)
3 RFT
*Player’s Choice Push Up!*
Ring/Dynamic/Traditional
25 push ups
30 KBs (53/35)
choose weight