Jan ’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

Push Press (3, 3, 3, 3, 3)

*build heavier than 12/13

R 1 – 2

Conditioning

Metcon (No Measure)

Circuit in 16

60 jump rope

40 DB snatch

30 WB

20 abmat

100m row