July ’20
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2:00 bike/row
roll pecs/shoulders
20 passthroughs, 20 GM, 20 shoulder taps, 35s hollow hold
Strength
Metcon (No Measure)
2 Sets:
10 banded shoulder openers
10 upright rows (21×1)
10 reverse flys
Weightlifting
Close Grip Bench Press (5, 3, 1; 5, 3, 1)
*second heavier than the first
Metcon
Metcon (5 Rounds for reps)
AMRAP3 x 5
9 push ups
7 HPC (95/65)
5 Push Press
R 1:00
Mod: 75/55, empty bar