Feb ’21

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

Back Squat (6, 6, 4, 4, 2)

41×1

*10/10 banded clam shells before ea set

R 2 – 3 min

Conditioning

Metcon (No Measure)

Circuit in 8

8 BJO

8 HKR/dragon flys

8 DB Push Press

R 2:00

Circuit in 4

4 BJO

4 HKR/dragon flys

4 DB Push Press