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: Metcon (Weight)
BR Step Ups x 12
R: 1:00
KB Seesaw Row x 12
Conditioning
C: Metcon (2 Rounds for reps)
7 Min Circuit:
14 DB Snatch
12 HKR
8 Cals
R: 4:00
Repeat