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