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)
Station 1:
AMRAP 10
1 Road Run
8/8 DB HPCJ
12 OH Lunge
Station 2:
EMOM 10:
1st: 8 WB
2nd: 30s row
Station 3:
30 bike cals
20 burpees