Nov ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
roll calves

banded hamstring

roll shoulders

Conditioning

Metcon (No Measure)

Around the World for 30

(1:00 @ ea) hold aerobic pace

Bike

WB

Row

Abmats

Jump Rope