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