Oct ’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

Strength

Metcon (No Measure)

2 Sets:

10/10 banded shoulder opener

10 (light) DB Floor Press

Weightlifting

Close Grip Bench Press (2, 2, 2, 2, 2)

*(30×1)

*build to a heavy 2

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15

25 KBs (53/35)

20 BJO

15 cal row
Mod:

choose weight

Step Ups

15/10 bike cals