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