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)

4 Sets:

8-10 SA Seated Arnold Press

8-10 SA KB Row

D+B SA Farmers Carry (ea arm)

Conditioning

C: Metcon (Time)

3 Rounds

100 single unders

40 air squats

30 alt DB snatch

20 Box Jumps

10 Ring Push Ups