July ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

roll shoulders

20 passthroughs, 20 GM, 20 pull aparts, 20 air squats, 20 hollow rocks

Strength

Metcon (No Measure)

2 Sets:

10 Cuban Press

20 Shoulder Taps

Weightlifting

Shoulder Press (3, 3, 3, 2, 2, 1)

*build to a heavy single

*12 min to work

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8/8 DB HPCJ (50/35)

25′ HS walk

16 T2B

Mod:

*choose weight

*20 vertical shoulder taps/30s hs hold or piked hold

*Hanging Knee Raises/abmats