Oct ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: Pulling Warm-up (No Measure)
A. 400m Row/ 0.8K Bike
B. Lat Stretch/ Pec Roll
C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS
Repeat TABATA
Strength
B: Metcon (No Measure)
4 Sets:
MR Strict PU
8 – 12 Renagade Rows
8 – 12 Plank Gliders
Conditioning
C: Metcon (Time)
For Time:
Buy In: 400m run
then…
40-30-20-10
KBs
80-60-40-20
Jump Rope
Cash Out: 400m run