Jan ’21

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

Close Grip Bench Press (8, 6, 4, 2, 1)

Conditioning

Metcon (No Measure)

Work for 20 min

6 DB step overs

12 pushups

18 air squats

24 Cal Row

18 air squats

12 pushups

6 DB step overs

R 2:00