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