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