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 (No Measure)

4 Sets:

10 reps: 1+1+2 DB Press

8/8 SA DB Rows

Strength

Metcon (No Measure)

10, 10, 10

Ring Push Ups

Conditioning

Metcon (No Measure)

Circuit in 15

20 PushUps

20 Ring Rows

20 Abmats

400m Bike