Jan ’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, 8, 8 tempo! )
(41×1)
R 2 – 3 min
Conditioning
Metcon (No Measure)
Every 4 min x 4
Odd rounds:
20/15 cal row
15 WB
Even rounds:
15/10 cal AB
15 BJSD/plate jump