Jan ’21

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 (5, 5, 5, 5, 5)

build

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 WB (20/14)

10 Ring Dips

20 DB sit ups (50/35)

Mod:

Matador dips, bench dips

choose weight