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