June ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups

Weightlifting

B: Tempo Bench Press: 30×0 ( 5-3-1, 5-3-1)

3s count down
*second set heavier than the first

*be successful

Metcon

C: Metcon (2 Rounds for reps)

2 Sets:

AMRAP5: FULL SPRINT

50 DUs

15 KBS (53/35)

12 Burpees

9 WB

*R5 b/w Sets

Devel: choose weight

Summer Shred Check Out

Metcon (No Measure)

2-3 Sets:

7-7-7

barbell curls

barbell bottom curls

barbell top curls

*mod with DB