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