Jan ’20

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)

8 – 12 BB Bicep curls

20 banded pull downs

20 alt DB curls

8 DB kickbacks
*Ret as needed b/t reps and sets

Conditioning

Metcon (No Measure)

8 Sets:

3 Man Makers

50 jump rope

R 1:00