Mar ’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
Weightlifting
Close Grip Bench Press (2, 2, 2, 2, 2)
*build to a heavy double
*no misses
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
400m run
10 HPC (115/80)
20 push ups
30 abmats
Mod:
3 Road Runs
95/65; 65/55