Jan ’21

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU (No Measure)

2:00 bike.row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks

Strength

Metcon (No Measure)

3 Sets:

10 pendlay row

15 tricep kickbacks
RAN

Strength

Metcon (No Measure)

3 Sets:

8 – 10 DB Incline Rows (31×1)

10 barbell skull crushers (2121)
RAN

Conditioning

Metcon (No Measure)

Circuit in 20

20 cal row

20 goblet step ups

20 grasshoppers

10 curl to press