Oct ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Shoulder Press Warm-up (No Measure)

A. 200 SUs

B. Shoulder Roll

C. 20 Pass Thrus, 10 Empty Bar/PVC Press, 20 Abmat Sit-ups

Strength

Shoulder Press (3, 3, 3, 3, 3)

*build

Strength

Metcon (No Measure)

2 Sets:

20 alt DB Push Press

20 banded tricep pull downs

Conditioning

Metcon (No Measure)

EMOM16

1st: 10/8 Cal row

2nd: 2 Wall Walks

3rd: 10 HKR

4th: 5 – 10 burpees