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