Dec ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B.Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold

Strength

Metcon (Weight)

EMOM8:

1st: 5 FSQ

2nd: 5 BS

*Mod Weight*

Strength

Metcon (No Measure)

2 Sets

10/10 single leg glute bridge (31×2)

*R 1:00

Conditioning

Metcon (No Measure)

Circuit in 20

20 WB

20 Cal AB

20 DB Cleans