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!)