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