Nov ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: 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
B: Back Squat (5, 5, 5, 5, 5)
Deload
all light to mod
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
15 min Circuit
300m row
10 DB Deadlifts
600m bike
20 Ring Rows