Mar ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 400m Run

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Strength

Metcon (No Measure)

4 Sets:

5/5 BSS (30×1)

R 1:00

8/8 SA DB Rows (31×1)

R 2:00
*build on the BSS

Conditioning

Metcon (No Measure)

EMOM 15

1st: 8 – 12 DB Step Overs

2nd: 30s Jump Rope

3rd: 12 – 15 Ring Rows