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: Bench Press (5 x 5, build with quality in mind)

5 bench press

*R 1:00

3 – 5 weighted pull ups

*R :90

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

20 min Circuit

100 SU

20 Russian twists

200m row

20 abmats

400m run