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