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