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