June ’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

Incline Bench Press (3 x 10)

Strength

Metcon (No Measure)

3 Sets:

20 Tricep Pull Downs

20 Alt DB Curls

8 – 12 Plank Gliders

Conditioning

Metcon (No Measure)

Circuit in 10

10 DB Floor Press

10 WB

10

15 WB

10

20 WB etc…