July ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups

Strength

B: Metcon (No Measure)

4 Sets for Quality

10-12 DB Bench Press:

tempo (2121)

*R 1:00

8/8 SA DB Row (31×1)

*R 1:90

Conditioning

C: Metcon (Time)

4 Rounds:

10 push ups

20 dragon flys

30 step ups

Rest 2:00

200 Jump Rope AFAP!