April ’21

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 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM

Strength

Metcon (No Measure)

2 Sets:

10/10 banded shoulder opener

12 KB seesaw rows

Weightlifting

Bench Press (5 x 5)

*reacquaint yourself

*build as you’d like

*RAN, 15 min to work

Metcon

Metcon (Time)

For Time: (TC: 16 min)

10-20-30-20-10

DB Floor Press (50/35)

DB HPC

Row Cals

Mod:

choose weight

same AB cals