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