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)

EMOM9

1st: 30s hammer curls

2nd: 30s banded pull downs

3rd: 10 – 30s chin up hold

2 Sets:

10 – 15 Barbell Curls

10 – 15 DB Kickbacks

*Rest as Needed

Conditioning

Metcon (AMRAP – Rounds and Reps)

18 min Circuit

700m row

20 Step Ups

20 Ring Rows

Home Workout Modification

Metcon (No Measure)

Strength:

EMOM12-15

1st: 30s object curls

2nd: 30s object tri extensions

3rd: 10 – 30s FLR

Conditioning:

18 min Circuit

4:00 jog

20 Step Ups/lunges

20 Towel Rows