Mar ’21

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B.Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10/10 clam shells

30s FLR

Strength

Back Squat (4 sets x 5 reps @ 65 – 70%)

*heavier than 3/15

Conditioning

Metcon (Weight)

EMOM8:

Even: 6-8 DB thruster

Odd: 150m row

R 2:00

EMOM8:

Even: 4 – 6 lateral burpees over DB

Odd: 300m AB

Mod:

40s row/AB