Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
12
2020

Dec ’20

By admin 0

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

Strength

Metcon (No Measure)

2 Sets:

banded shoulder opener

5 tempo pushups (30×1)

10 reverse flys

Weightlifting

Close Grip Bench Press (5, 4, 3; 3, 2, 1)

(30×1)

*build heavier on second wave

*NO misses! Finish with a tough single for the day (NOT necessarily a max)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

15 S2OH (95/65)

12 BJO

9 AB cals*

Mod:

choose weight

step overs

12 row Cals*

author: admin

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