Dec ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 400m Run

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Strength

Back Squat (3 x 10 )

*increase weight ea set

* D+B Farmer’s Carry after ea set

Conditioning

Metcon (No Measure)

EMOM 25

1st min: 40s row

2nd min: 12 – 16 DB Snatch

3rd min: 40s bike

4th min: 20 straight body reaches

5th min: 12 squats w/DB