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