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 (8, 8, 6, 6, 4)

tempo! (41×1)

R 2 – 3 min

Core

Metcon (No Measure)

4 rounds:

20 – 30s hollow hold

20 – 30s superman

:30 rest

Conditioning

Metcon (No Measure)

Circuit in 15:

30 plate to OH

20 plate sit ups

10 burpees to the plate