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

Floor Press (10, 8, 6, 6)

*build

Strength

Metcon (Weight)

Incline DB Press:

4 – 6 x 3 Sets

*CHALLENGING

Conditioning

Metcon (No Measure)

Circuit in 13

12 plyo push ups

8 pull ups/banded

12 push press (barbell)

200m row
*plyo push ups

one plate, 6 per side