Oct ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 3:00 mobility
hit what hurts!

Conditioning

Metcon (No Measure)

every 2:00 x 5

5 burpees

10 KBs

5 cal bike

*mod to 3/10/3

R 3:00

every 2:00 x 4

5 DB thrusters

10 abmats

5 cal row

*mod: 3/10/3

R 3:00

every 2:00 x 3

50 jump rope

10 DB snatch

10 lunges

*mod: 30/6/6