Feb ’20

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 (Weight)

4 Sets:

10 Incline DB Bench Press (2121)

R 1:00

3 weighted Pull Ups (30×1)

R 1:30
Mod: 3 sPU, w/tempo; 3sPU NO tempo; 6 banded pull up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

20 Dynamic Push Ups

500m row

*Guys: 45# plate

*Girls: 25# plate
Mod: traditional Push Ups