Aug ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: 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

B: Close Grip Bench Press (4 Sets: 5 bench, building)

*10 – 12 seated (tempo) Arnold Press (2121)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP12 – steady pace

5sPU/weighted pu

D+B Sandbag/Farmer’s Carry – HEAVY

10 Weighted Box Overs (50/35) 1 DB

15 GHD/Abmat

Devel: banded pu,