Jan ’21

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Upper Body WU (No Measure)

2x:

50 DUs/ 100 SUs

20 pull aparts

10 passthroughs

:20 HS Hold/Downdog

8/8 SA DB Push Press

20 AS

Strength

Metcon (Weight)

4 rounds:

10 tempo curls (2121)

12 reverse flys

6 – 8 chin ups/banded chin ups

30 DB russion twist

Conditioning

Metcon (No Measure)

For 16 min

10-20-30….

DB Snatch

Abmat

7 cal AB after each round