Dec ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
AOCF WU 1 (No Measure)
a) 400m run
b) 2 Rnds:
:15 jumping jack, :15 air squat, :15 mountain climbers, :15 jump squat
c) roll calves, t-spine
Conditioning
Metcon (No Measure)
EMOM10
1st: 3 weighted pull ups
OR 5 banded
2nd: 6 – 8 tempo goblet
squats
EMOM10
1st: 12 alt DB curls
2nd: 10 DB Step Ups
EMOM10
1st: 12 tricep pull downs
2nd: 10 jumping air squats
Cash Out: 1500m row