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