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
Metcon (No Measure)
tempo push ups (5 count down)
5, 5, 5, 5, 5
5s count down
rest :30 – 1:00
Strength
Metcon (Weight)
DB Bench Press
5 x 4 – 6 reps HEAVY
RAN
Conditioning
Metcon (No Measure)
Circuit in 12
15 WB
10 Ring Dips/10 box dips
20 dragon flys