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