Aug ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: General Aerobic WU (No Measure)

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups/Ring Rows

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

20 Min Circuit

1k Row

2500m bike

100 Jump Rope

Strength

C: Metcon (No Measure)

4 Sets NFT:

20 alt hammer curls

15 banded pull downs

15 – 20 abmat

OR

8 – 10 GHD