Oct ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
AOCF WU 4 (No Measure)
a) 500m row/1500m bike/400m Run
b) 30/20/30
c) 5:00 mobility
Strength
A: Metcon (No Measure)
3 -4 Sets
8 – 10 FE Push Ups
8 – 10 T-Bar
then…
3 – 4
20 alt DB Hammer Curls
5 Ring/Matador Dips
OR
10 box dips
Conditioning
Metcon (AMRAP – Reps)
10 min to work
5 – 10 – 15 – 20 – etc
RKBs
Box/Plate Jumps