Oct ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
hit what hurts!

Conditioning

Metcon (No Measure)

EMOM7

3 cal bike + 10 jumping lunges

R 2:00

EMOM7

5 SDLHP + 10 lat bar hops

R 2:00

EMOM7

5 cal row + 10 abmats

R 2:00

EMOM7

5-7 thrusters (45/35)