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