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