Nov ’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
c) 5:00 mobility
Conditioning
B: Metcon (No Measure)
1:00 on/1:00 off x4
5 burpees
MR WB
R: 2
1:00 on/1:00 off x4
5 cal
MR Jump Rope
R: 2
1:00 on/1:00 off x4
5 jumping air squats
MR KBs
R: 2
1:00 on/1:00 off x4
5 DB PP
MR Ring Rows
