Dec ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30

c) 5:00 mobility

Strength

Metcon (No Measure)

EMOM9

1st: Dbl Bicep Curls

2nd: F/L Raises

3rd: tricep banded pull

downs

Conditioning

Metcon (No Measure)

Circuit in 9

Buy In: 700m row

10 Plate to OH (15/10)

10 box/plate jumps

R 3:00

Circuit in 7

Buy: 500m row

7 Plate to OH (25/15)

7 box/plate jumps

R: 3:00

Circuit in 5

Buy In: 300m row

5 Plate to OH (45/25)

5 box/plate jumps