Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
09
11
2020

Nov ’20

By admin 0

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 (4, 4, 4, 4, 4)

*build heavier than 10/29

Strength

Metcon (Weight)

B1. DB Pull Overs

10, 10, 10

R :30

B2. Bent Over Rows w/2s pause at the top

10, 10, 10

Conditioning

Metcon (No Measure)

Circuit in 14

21 box/plate jumps

15 push ups

9 DB HPC

author: admin

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