Oct ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: General Aerobic WU (No Measure)

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups/Ring Rows

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS

Conditioning

B: Metcon (No Measure)

every 3:00 x 3:

14/10 Cal Row

5/5 DB PP

MR Ring Row

*R 1:00*

every 3:00 x 3

2 Road Runs

MR Push Ups

*R 1:00*

every 3:00 x 3

10/8 Cal Bike

10 KBs

MR Abmats