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