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

Front Squat (4, 4, 4, 4, 4)

*build heavier than 10/7

Conditioning

Metcon (No Measure)

Circuit in 9

50 Jump Rope

10 ring rows

5 Gym Runs

Core

Metcon (No Measure)

2 rounds :40 on/:20 off

Grasshoppers

Russian twists

Hollow Hold

Plank walks

Windshield wipers