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