Dec ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

General Aerobic WU (No Measure)

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups/Ring Rows

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS

Conditioning

Metcon (Time)

For Time:

1k Row

100 abmat sit ups

*resting partner on bar hang

100 WB

*resting partner OH bar hold

100 KBs

*resting partner in plank

2k Bike