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