Sept ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 3:00 mobility

Conditioning

Summer Detox Workout (Time)

For Time:

400m run

15 KBs (53/35)

10 burpees to a plate (10#)

15 KBs

10 burpees to a plate

15 KBs

400m run

Strength

Metcon (No Measure)

3 Sets NFT

10 bent over rows w/2s pause

20 hammer curls

10 GHD