Nov ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
General Aerobic WU (No Measure)
2 Rounds @ Warm-up Pace:
200m Row/ 400m Bike
15 Hollow Rocks
15 PVC GMs
5 Strict Pull-ups/Ring Rows
10 Push-ups
10 Rev Lunges w/ Stretch
20 Band Pull Aparts
10 PVC OHS
Conditioning
Metcon (No Measure)
1 Min Stations x 4
1: Row
2: Thrusters (45/35)
3: Ring Row/Pull Up
4; Road Run
5: REST
