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