Sept ’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)

3 Sets:

10 scap push ups

10 banded shoulder openers

10 reverse flys (light)

Weightlifting

Close Grip Bench Press (4, 4, 4, 4, 4)

*tempo (30×1)

*build ea set

Metcon

Metcon (AMRAP – Reps)

AMRAP9

3 S2OH (95/65)

3 pull ups

6s, 9s, 12s, etc

*Mod Up: C2B!*

Mod: choose weight/jumping pu