Sept ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Warm-up (No Measure)

3:00 bike/row

4:00 mobility

2x: 10 Passthroughs, 10 GM, 10 ring rows, 10 air squats

Conditioning

B: Metcon (No Measure)

21-18-15-12-9-6-3

WB

Abmats

R: 3:00

1k Row

R: 3:00

2 Rounds:

15 cal bike

20 walking lunges

Strength

C: Metcon (No Measure)

3 Sets:

20 banded tricep pull downs

10 barbell curls