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