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