Spring Strength Cycle ’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 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups

Weightlifting

B: Bench with Chains (Bench w/chains 5×5 *starting at 65%)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP10

15 air squats

12 Box Jumps

5/5 SA DB S2OH

Life: 53/35

Devel: choose weight

Summer Shred Check Out

D: Metcon (No Measure)

3 Sets

10 Banded Kick Backs

10 GHD