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: Metcon (No Measure)
Upper Body: 4 Sets of Ea
A1. DB Bicep Curls x 10 (mod weight)
A2. Banded Ovh Tricep Extension 10
B1. DB Hammer Curls x10 (mod weight)
B2. DB Tricep Kicksbacks x 10 (light)
Metcon
C: Metcon (Time)
18-15-12-9-6-3
Cals
Box/Plate jumps
Abmat Sit-Ups