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