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