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