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