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