Nov ’20
Angel Oak CrossFit – CrossFit
Warm-up
OH Warm-up (No Measure)
A. TABATA: Plank + PVC Passthroughs
B. Roll Shoulders
C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks
Strength
Metcon (No Measure)
2 Sets:
10/10 banded OH openers
D+B Bottoms Up Carry (ea side)
30s FLR
Weightlifting
Push Press (3 RM)
*12 min to find a 3RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP18
15 BJSD
12 S2OH (115/75)
9 pull ups
Mod:
Step Ups
95/65; 75/55
banded pull ups