Nov ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
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
Metcon (Weight)
4 Sets:
6/6 SA Seated DB Press
6 – 8 tempo T-Bar Row
15 banded pull downs
Conditioning
Metcon (3 Rounds for reps)
5 min Circuit x 3:
5 burpees to bar
10 air squats
15 Jump Rope
R: 2:00