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