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