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
Bench Press (4 x 5)
*heavier than last week
*build ea set
*res :90 – 2 min
Conditioning
Metcon (AMRAP – Rounds and Reps)
17 min Circuit:
600m run
20 DB DL
20 DB Push Ups