Aug ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 3:00 mobility

Conditioning

Metcon (No Measure)

Min 0 – 10

Circuit in 10

1 Road run

10 DB snatch

12 reverse lunge w/DB

Min 10.- 12 REST

Min 10 – 20

EMOM10

1st: 10/8 Cal row

2nd: 5 – 10 burpee over rower

Min 20 – 22 REST

Min 22

Compelete

30 Cal bike

50 KBs

30 Dragon Flys

50 Step Ups