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