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