2018

Wednesday 12/19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 2min Jump Rope

B. Pec/Shoulder Roll, Banded Shoulder Stretch

C. TABATAx2: PVC OHS, Scap Pull-ups

+

MU WU:

10 beat swings

10 push ups

Rest

10 pull ups

10s Ring Hold

Rest

2 Rnds:

5 C2B

5 Banded Turn Overs

10 Ring Kips

+

Snatch WU

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
**Compare to 12/4/17

Metcon (Time)

Life: MU transitions + dip, 95/65

Devel: Strict Banded C2B, choose weight

Cool Down

Metcon (No Measure)

5min Bike/Row @ Cool Down Pace

+

6 min Focused Shoulder Mobility