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

Close Grip Bench Press (5, 5, 5, 5)

*build

Strength

Metcon (No Measure)

3 Sets:

10/10 Seated Banded SA DB Fly

15 reverse flys

Conditioning

Metcon (No Measure)

Circuit in 13:

D+B DB OH Carry

20 push up

20 Cal Row