Sept ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: AOCF WU 5 (No Measure)

a) 400m run

b) 3 Rnds of “Cindy”
“Cindy”

5 pull ups/ring rows

10 push ups

15 air squats

Conditioning

B: Metcon (No Measure)

EMOM30

1st: 40s Row/Bike

2nd: 12 Ring Rows

3rd: 40s Row/Bike

4th: 12 abmats

5th: 40s jump rope

6th: 12 reverse lunge off

a plate

Strength

C: Metcon (No Measure)

Body Building

3 Sets:

8 – 10 DB Pull Overs

15 – 20 Banded Tricep Pull Downs