2018 Summer Oly Focus Wk 5

Angel Oak CrossFit – CrossFit

Warm-up

Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups

Strength

Bench Press (5×5 70%)

Metcon

Metcon (No Measure)

Sport

EMOM15:

1. 6-8 Strict Pull-ups

2. :30 Ring Plank

3. 20 Rev Lunges off Plate

Life: 3-4 Strict Pull-ups

Devel: Banded Pull-ups