Oct ’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)
3-4 Sets
8 – 10 seated Arnold Press (21×1)
10 front/lat raises
8 – 10 barbell curls
REST as needed b/t movements and sets
Metcon
C: Metcon (AMRAP – Rounds and Reps)
18 min Circuit:
30 WB
15 HKR
20 Cal Row