Nov ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: 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
B: Close Grip Bench Press (Build to a 1 RM)
*baseline*
Conditioning
C: Metcon (Time)
10-9-8…2-1
DB PC
Box Jump Overs