Nov ’20

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 openers

10 banded pull aparts

5 empty bar CG Bench (51×1)

Weightlifting

Close Grip Bench Press (5, 4, 3, 2 (30×1) )

Metcon

Metcon (2 Rounds for reps)

AMRAP7

6 sPU

4 Renegade Rows (w/Push up) (50/35)

200m run

R 4:00

AMRAP5

12 pull ups

8 DB Floor Press

200m row

Mod:

banded/ring rows

choose weight