Nov ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
roll pecs/shoulders

banded shoulder

Strength

Metcon (No Measure)

2 Sets:

10/10 banded shoulder external + internal rotation

10 scap push ups

10 DB Flys (2121)

Weightlifting

Close Grip Bench Press (6, 6, 4, 4)

tempo: 30×1

build

R 2:00

Metcon

Metcon (Time)

21-15-9 (TC 10:00)

T2B

Box Jump Overs

S2OH (135/95)

Mod:

HKR, Step Overs, choose

weight