Oct ’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

Bench Press (3, 2, 2, 2, 1, 1)

*build to a tough single

Strength

Metcon (Weight)

Neutral Grip DB Bench

3 x 10

Conditioning

Metcon (No Measure)

Circuit in 10

200m run

10 push ups

10 pull ups/banded

R 2:00

Circuit in 5

200m run

10 push ups

10 pull ups/banded