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