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: Metcon (Weight)
EMOM12:
1st: 3 CG bench press
2nd: 3 strict/weighted chin ups
*Mod weight on Bench
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
15 min Circuit:
400 run
25 Abmat
15 RKBs (HEAVY!)