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