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 (5, 4, 3, 2, 1)

*build to a heavy single

*no misses

Metcon

Metcon (3 Rounds for reps)

AMRAP3 x 3

10 bench press (115/75)

10 C2B

40 DUs

R: 2:00
*be smart with weight!

*Mod:

75/55, empty bar floor press

Pull Ups/Banded PU

20 DUs/80 SU