Wednesday 12/19
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