Oct ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: AOCF WU 6 (No Measure)
a) 30/20/30
b) 2 Rnds:
10 jumping jacks (4ct)
10 HR Push Ups
10 Hollow Rocks
4:00 mobility
Conditioning
B: Metcon (No Measure)
EMOM 5:
6 DB thrusters
R: 1:00
EMOM 5:
40s bike/row
R: 1:00
EMOM 5:
6 DB burpees
R: 1:00
EMOM 5:
40 bike/row
R: 1:00
EMOM 5:
6 DB HPCJ
R: 1:00
EMOM 5:
10 abmat sit ups