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