July ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 jump rope

banded hamstring stretch

20 passthroughs, 20 GM, 20 pull aparts, 20/20 side plank

Strength

Metcon (No Measure)

2 Sets:

10 banded GM

10 bent over rows

10/10 banded clam shells

Weightlifting

Deadlift (5, 3, 1; 5, 3,1)

*second. heavier than the first

Metcon

Metcon (Time)

3 RFT

200m Run

7 Devil’s Press (50/35)

50 DUs

Mod:

choose weight

25 DUs, 80 SU