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