July ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

150 Single Unders

Roll Calves and Lats

2X: 20s bar hang, 10 walking planks, 10 passthroughs, 10 GM

Strength

Metcon (No Measure)

3 Sets:

10 Scap Pull Ups

20s hollow hold

Gymnastics

Pull Up/MU Progression (Wk 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15

15 KBs (70/53)

25 Feet Anchored Sit ups

50 DUs

5 Parralette “Rolls”