Jan ’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

Metcon (No Measure)

Part 1:

3 Sets:

6-8 reps of 1+1+2 DB Bench Press

15 GHD/Abmats

Part 2:

3 Sets:

10 Incline DB Bench Press

40s Plank

Conditioning

Metcon (No Measure)

AMRAP 2 x 7

8/5 push ups

8/6 cal bike

MR RKBs

R: 1:00