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
4:00 mobility!
Conditioning
B: Metcon (No Measure)
Min 0 – 10
Circuit:
5/5 SA DB PP
10 push ups
10 cal bike/row
Min 10 – 12 REST
Min 12 – 20
Circuit:
20 abmats
20 OH plate lunges
Min 20 – 22 REST
Min 22 – 28
600m run
MR WB
Min 28 – 30 REST
Min 30:
2 Rounds:
100 jump rope
20 ring rows