July ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 jump rope

roll lats

20 pull aparts, 20 passthroughs, 20 GM, 20 abmats

Strength

Metcon (No Measure)

3 Sets:

10 scap pull ups

30s hollow hold

Gymnastics

Pull Up/MU Progression (Wk 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP18

6 burpee over DB

12 DB Snatch (50/35)

36 DUs
Mod:

choose weight

1:00 DU practice/50 SU