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