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 shoulders

calves and/or banded hammie

Conditioning

Metcon (Weight)

Every 5 min x 5

10 DB thrusters

10 cal row

10 DB Snatch

10 call row