Mar ’21

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

Strength

Metcon (No Measure)

2 Sets:

10/10 banded shoulder opener

20 pull aparts

Weightlifting

Close Grip Bench Press (4 reps x 5 – 6 sets)

R 2:00

build, but no maxing or failing

Metcon

Metcon (3 Rounds for reps)

AMRAP5 x 3

3 PC (115/80)

5 S2OH

7 push ups

20 DUs

Rest 2:00

Mod:

choose weight

10/15 DUs

40 SU