July ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

2:00 roll shoulders

20 passthroughs, 20 GM, 20 OHS in rack

Strength

Metcon (No Measure)

1 Set:

10/10 banded OH shoulder opener

10/10 Side Plank Powell Raises

Weightlifting

Overhead Squat (5, 5, 3, 3, 1)

*build to a heavy single

*10-12 min to work

Metcon

Metcon (Time)

5 RFT

20 WB (20/14)

15 DL (135/95)

400m run
Mod:

choose weight, mod light