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