Thurs 1/10

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 200 SUs

B. Pec Roll / Tricep Roll

C. AMRAP4: 4 Yoga Push-ups, :20 HS Hold, 10 Rev Flys

Strength

Shoulder Press

Upper Body Superset

5 Sets:

5 Strict Press @ Same Weight Across

immediately into…

8 Dynamic Push-ups

*R2-3:00 b/w Sets

Metcon

Metcon (3 Rounds for reps)

Sport

AMRAP3:00 x 3 Sets:

5 DL (135/95)

5 C2B Pull-ups

5 Burpees

*R2:00 b/w Sets

Life: Pull-ups

Devel: Ring Rows