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