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