Oct ’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, 15 Hollow Rocks, 10 Ring Rows
Strength
Back Squat (2, 2, 2, 2, 2)
*work to a heavy double
Strength
Metcon (Weight)
Cossak squats
10, 10, 10
*rest 1:00
*try with a light DB
Conditioning
Metcon (No Measure)
16 min Circuit
20 cal rows
40 step ups
20 ring rows
40 abmats