Dec ’19

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

Weightlifting

Close Grip Bench Press (3,3,3,3,3)

*tempo 30×0

*R 2:00

*build ea set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP17

20 Cal Row

30 WB

40 DB Snatch