Nov ’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

Close Grip Bench Press (3, 3, 3, 3, 3 )

*build heavier than 11/9

Conditioning

Metcon (No Measure)

Circuit in 4 x 4

10 Step Ups

10 push ups

50 jump rope

R :90