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