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