July ’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

Metcon (Weight)

3 Sets:

10 tempo DB Floor Press (2121)

8/8 SA DB Row

Strength

Close Grip Bench Press (3 x 15 )

keep it light, go UB on ea set

Conditioning

Metcon (No Measure)

Circuit in 12

15 Dragon Flys

10/10 DB HPS

15 push ups