Sept ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 20 air squats, 5/5 WGS, 40s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10 Seated Wall Slides

10/10 Banded OH Shoulder Opener

Weightlifting

Power Snatch (every :90 x 8: 3 @ 65%)

*singles

*seek perfection

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder 13

2 D+B Farmer’s Carry HEAVY

5 – 10 ring dips

30 reverse lunge

15/15 KB Oblique Crunches

5 – 10 chin ups