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