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 (Build to a 1 RM)

*test out

Conditioning

C: Metcon (No Measure)

EMOM16:

1st: 30s row

2nd: 10 burpees

*Mod: 8, 6, 4 burpees