Sept ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Back Squat Warm-up (No Measure)

A. 400m Run

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Strength

B: Back Squat (5×5, build as you’d like)

Conditioning

C: Metcon (No Measure)

1:00 Stations x 4

1. SDLHP

2. Box Jump (18″)

3. Push Press

4. Row/Bike

5. REST

Cool Down

Metcon (No Measure)

5:00 slow bike

5:00 mobility