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