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