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