June ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 bike/row

roll shoulders

20 passthroughs, 20 GM, 20 ring rows

Strength

Metcon (No Measure)

3 Sets:

10 Lateral Raises (21×1)

R :30

10 DB Pull Overs

R :30

Strength

Shoulder Press (5, 5, 3, 3, 1)

Build to a heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15/12 Cals

10 CJ (95/65)

10 C2B
Mod:

choose weight

10 pull ups, banded pull ups