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