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