Dec ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30/20*

*pull aparts

c) 5:00 mobility
roll calves

banded shoulder and banded hamstring

Conditioning

Metcon (No Measure)

EMOM16:

1st: 40s row

2nd: 40s jump rope

3rd: 40s bike

4th: 1 road run
*Rest 4:00 before next EMOM

Conditioning

Metcon (No Measure)

EMOM16:

1st: 15 – 25 air squats

2nd: 12 tricep kick backs

3rd: :30 wall sit

4th: 12 hammer curls