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