Mar ’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
Bench Press (5, 5, 5, 5, 5)
*build to a heavy 5 then….
1 Sets: MR @ 60% of last set
Conditioning
Metcon (No Measure)
Alt Sets x 6 (3 ea)
Set 1:
250m row
8 SDLHP
R 1:00
Set 2:
500m bike
8 burpees over bar
R 1:00
Home Workout Modification
Metcon (No Measure)
A. Strength
5 x 5 tempo push ups
*3 count down
*rest as needed
then…1 set MR push ups without a tempo
b. Conditioning
Alt Sets x 6 (3 ea)
Set 1
200m street run
20 mountain climbers
Rest 1:00
Set 2
3 Driveway shuttle Runs
8 burpees over the crack in the driveway