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

Metcon (Weight)

Press + Push Press

2+3 reps x 5 sets

Rest 1 – 2

build

Conditioning

Metcon (Weight)

Circuit in 18

400m run or 2 RR

15 DB Push Press

10 DB step over