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 x 5)

*build

*R 2 – 3 min

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

16 Min Circuit

400m run

12 DblKB DL

8 Dynamic push ups