Feb ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
AOCF WU 6 (No Measure)
a) 30/20/30
b) 2 Rnds:
10 jumping jacks (4ct)
10 HR Push Ups
10 Hollow Rocks
Strength
Metcon (No Measure)
3 Sets:
1A. DB Bicep Curls 10 (moderate weight)
1B. DB Hammer Curls 10 (same weight)
R :90
2A. DB Lateral Raises 10 (light weight)
2B. DB front raises10 (light weight)
R :90
3A. DB Ovh Tricep Extension 10 (1 DB, heavy)
3B. DB Tricep Kicksbacks 10 (light)
R: :90
1+2+3 = 1 Set
Conditioning
Metcon (No Measure)
Circuit in 8
10 DB PP
8 Burpee Box Overs
R: 3
Circuit in 6
8 DB PP
6 Burpee Box Overs
R: 2
Circuit in 4
6 DB PP
4 Burpee BO