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