Sept ’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

Strength

B: Close Grip Bench Press (5-5-5-5)

*snappy

*nothing grindy or tough

Metcon

C: Metcon (Time)

For Time:

50 cal Bike/Row OR .5 R

40 RKBs (70/53)

30 BJO

20 HSPU

100 DUs

Modification:

choose weight

step ups

piked push ups

200 SU