Aug ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
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
Bench Press (5 x 5 bench HEAVY)
* 10 DB tricep kick backs after each
Strength
Metcon (Weight)
3 Sets:
10 DB Floor Press
10 Dips
Conditioning
Metcon (No Measure)
Circuit in 15
40om run
20 push ups
30 air squats