Jan ’21

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30/20*

*pull aparts

c) 5:00 mobility
Hit what hurts!

Conditioning

Metcon (No Measure)

EMOM10

1st – 30s hard row

2nd: 4 – 6 burpee over rower

R 5:00

EMOM10

1st: 30s hard bike

2nd: 10 RKBs

R 5:00

EMOM10

1st – 30s hard row

2nd: 4 – 6 burpee over rower