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: Bench Press (5,5,5,5,5)

*R 2:00

*Build, no maxing

Metcon

C: Metcon (No Measure)

EMOM 25:

1st: 40s row

2nd: 15 air squats

3rd: 40s bike

4th: 10 push ups

5th: 2 D+B Sandbag/FC