Sept’ 19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Warm-up (No Measure)

a) 3:00 aerobic

b) T-Spine + Roll Lats

c) 2x: 15 passthroughs, 15 GM, 20 walking lunges, 20s hollow hold

Strength

B: Metcon (No Measure)

4 Sets:

1+1+2 DB Bench Press x 6

R: 1:00

2 – 3 weighted/strict pull ups

R: 1:00

8 tempo DB row (21×1)

R: 1:00

Conditioning

C: Metcon (4 Rounds for reps)

5 min Circuit x 4

5 cal row/bike

8/8 SA DB HPSn

10 Box/Plate Jumps

REST 2:00