Dec ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU (No Measure)

2:00 bike.row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
4:00 mobility – hit what hurts!

Strength

Metcon (Weight)

Goblet Squat + Reverse Lunge (R) + Reverse Lunge (L)

10, 10, 10, 10

R 1:00

Strength

Metcon (Weight)

3 Sets:

8/8 SA DB Rows

10 dbl tempo curls (31×1)

10 banded DB skull crushers (2)

Conditioning

Metcon (No Measure)

Circuit in 15

20 DB snatch

10 burpees

400m run