May ’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)

3 Sets:

10 DB Flys (2121)

R :30

6 – 8 SA Ring Rows (31×1)

R 1:00

Strength

Bench Press (3 x 10)

Conditioning

Metcon (No Measure)

Circuit in 6:

5 strict/banded pull ups

6 renegade rows

7 DB FSQ

R 2:00

Circuit in 4:

Repeat above