Sept ’20
Angel Oak CrossFit – CrossFit
Warm-up
AOCF WU 3 (No Measure)
a) 2 Road Runs
b) ROLL Shoulders/Pecs
c) 2 Rnds:
15 HR Push Ups
15 Abmat
15 PVC GM
Strength
Metcon (No Measure)
2 Sets:
15 passthroughs
10 – 30s HS hold
25s parallette hold
Gymnastics
Metcon (No Measure)
Test Week!
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Mod:
60 SU
choose weight