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