Nov ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold

Strength

Back Squat (6, 6, 6, 6 @ same weight)

*WU up to mod heavy to heavy weight

*R 1:30

Strength

Back Squat (10, 10, 10)

*drop weight by 30 – 50%

*R 1:00 – 1:30

Conditioning

Metcon (No Measure)

Circuit in 3 x 4

10 Step Ups

10 KBs

5 burpees

R 2:00