Nov ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: 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
B: Close Grip Bench Press (1 RM)
15 min to establish 1 RM
Metcon
C: Metcon (Time)
5 RFT:
20 DB FR Lunges (50/35)
20 Abmat Sit-Ups