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 (EMOM10: 3 reps)

* all reps @ 65%

Metcon

Metcon (Time)

Zack’s Member of the Month Workout

4 RFT

3 Rope Climbs

5 Squat Cleans (165/115)

9 Box Overs (24/20″)

Mod: 95/65, 10 HKR