Aug ’19
Angel Oak CrossFit – Strength & Conditioning
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 (4 x 5 reps)
8 – 10 Seated Arnold Press
Conditioning
C: Metcon (No Measure)
7 min Circuit
5 push ups
5 DB push press
10 Plate/Box Jumps
REST: 4:00
5 min Circuit
3 push ups
3 DB PP
5 Box Jumps