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