Oct ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: Upper Body WU (No Measure)
2x:
50 DUs/ 100 SUs
:20 HS Hold/Downdog
8/8 SA DB Push Press
6 KB DL
8 Russian KBS
6 Goblet Squats
Strength
B: Metcon (No Measure)
4 Sets:
8 – 10 tempo pvc lat pull downs
8/8 DB tricep kick backs
10 chest supported flys
Conditioning
C: Metcon (No Measure)
EMOM 15
1st: 12 OH Plate Lunges
2nd: 15 dragon flys
3rd: 6 – 8 burpees to plate