Oct ’19

By admin 0

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

author: admin

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