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