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)