Feb ’21

Angel Oak CrossFit – Strength & Conditioning

Warm-up

OH Warm-up (No Measure)

A. 2:00 aerobic

B. Roll Shoulders

C. 2x: 10 passthroughs, 10 GM, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks

Strength

Metcon (No Measure)

4 Sets:

10 F/L Raises

R :30

6 chin ups*

Rest 1:00

*use bands as needed!

Strength

Metcon (Weight)

3 Sets:

6 – 8 bench seated DB Press

@ 31×1

neutral grip

*challenging!

Rest 1

Conditioning

Metcon (Weight)

Circuit in 12

12 DB Snatch

30 – 50 jump rope

10 reverse lunge w/DB

Mod: BW lunges