Nov ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B.Pigeon stretch/ Calf Rolling

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

Strength

Front Squat (2, 2, 2, 2, 2)

*build heavier than 10/19

Conditioning

Metcon (No Measure)

Circuit in 16

21 Goblet squats

21 KBs

200m run

15 Goblet Squats

15 KBs

200m run

9 Goblet Squats

9 KBs

200m run