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!