Mar ’21

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

Close Grip Bench Press (5 x 5 @ 60 – 65%)

RAN

Strength

Metcon (No Measure)

3 Sets:

6 – 8 tempo push ups (31×1)

R 1:00

Mod:

6 – 8 push up negatives (3 – 5s count down, worm up)

Conditioning

Metcon (Weight)

Circuit in 15:

250m row

10 push ups

20 KB DL (Challenging!!)