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