May ’20
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, 15 Hollow Rocks, 10 Ring Rows
Accessory
Metcon (No Measure)
3 Sets:
10/10 side to side Monster walks
R :30
5/5 SL RDL (BW)
R :30
Strength
Box Squat (5 x 5)
*add weight as you would like
Conditioning
Metcon (AMRAP – Rounds and Reps)
Circuit in 15:
250m row/600 bike
20 step ups
20 grasshoppers