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