Sept ’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 (5 x 4 )

*build heavy!

Strength

Narrow Grip Bench Press (10, 8, 6, 4)

*build

Conditioning

Metcon (Weight)

every 1:30 x 7

4 DB Push Ups

6 DB HPC

8 DB FSQ

Max Cal Row

1:00 R