Mar ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 5:00 mobility

Strength

Metcon (No Measure)

4 Sets:

10 Supine Grip Bent Over Rows w/

2s pause at top

15 OH banded tricep extensions

10/10 isometric curls

*one at 90, one working

Conditioning

Metcon (AMRAP – Rounds and Reps)

17 min Circuit:

300m row

D+B Farmer’s Carry

20 straight body reaches

3 Wall Walks

Home Workout Modification

Metcon (No Measure)

Strength:

4 Sets

10 Book Bag Rows w/pause

15 Object tricep extensions

10 reverse curls w/protein shakers

Conditioning:

17 min Circuit:

200m run

Driveway Farmer’s Carry

20 straight body reaches

3 Wall Walks
*carry gasoline cans/paint cans/water jugs/bag of fertilizer, etc – whatever is heavy will work!