July ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: AOCF WU 4 (No Measure)
a) 500m row/1500m bike/400m Run
b) 30/20/30
Strength
B: Shoulder Press (5 x 3, adding weight ea set)
Chin Ups: 5 x 3 – 5 reps
*tight tummy and good form with press
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
400m run
20 DB DL
20 Abmat
D+B Farmer’s Carry
(Heavy)