Nov ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: OH Warm-up (No Measure)

A. TABATA: Bar Hang + PVC Passthroughs

B. Roll Shoulders

C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat

Strength

B: Metcon (No Measure)

3 – 4 Sets

5 BB Push Press

*building

6 – 8 Bent Over Rows

10/10 KB Side Crunches

Conditioning

C: Metcon (Time)

For Time:

1000m row

50 air squats

25 Cal Bike

50 WB

1000m row