Jan ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
Back Squat Warm-up (No Measure)
A. 400m Run
B. Hip Opener/ Calf Rolling
C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows
Strength
Box Squat (4 x 6)
*build
Conditioning
Metcon (No Measure)
AMRAP2 x 5
10 plate to OH
5 burpees to plate
30 jump rope
R: 1:00