Sept ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: OH Warm-up (No Measure)

A. TABATA: Bar Hang + PVC Passthroughs

B. Roll Shoulders

C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat

Strength

B: Metcon (No Measure)

4 Sets:

20 Alt Hammer Curls

MR strict pull ups

Rest :90

Conditioning

C: Metcon (No Measure)

15 min Circuit

1k Bike

50 air squats

25 Push Ups

Mod:

500m bike

25 air squats

12 push ups