Oct ’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: Bench Press (6-6-4-4-2-2)

4 – 5 Sets

Bent Over Row:

6 – 8 reps

Conditioning

C: Metcon (No Measure)

8 sets:

15s bike sprint

8 box/plate jumps

8 ring rows

R: 1:00