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