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