Dec ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 3 (No Measure)

a) 2 Road Runs

b) ROLL Shoulders/Pecs

c) 2 Rnds:

15 HR Push Ups

15 Abmat

15 PVC GM

Conditioning

Metcon (No Measure)

2 Rounds:

600m run

40 reverse lunges off a plate

*R: 2:00

2 Rounds:

400m row

30 abmat sit ups

*R: 2:00

2 Rounds:

20 cal AB

20 ring push ups