Oct ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: AOCF WU 3 (No Measure)

a) 2 Road Runs

b) ROLL Shoulders/Pecs

c) 2 Rnds:

15 HR Push Ups

15 Abmat

15 PVC GM

Strength

B: Bench Press (5-5-3-3-1-1)

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

18 min Circuit

400m row

20 ring rows

800m bike

20 Box/Plate Jumps