Aug ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 12 GMs, 12 abmats, 6 Push-ups

Strength

Metcon (Weight)

3 Sets:

10/10 side plank banded clam shells

10 Seated GM

Strength

Metcon (No Measure)

3 Sets:

10 DB Hamstring Curls

10 banded complex:

squat + lat raise (R) + squat + lat raise (L)

Conditioning

Metcon (No Measure)

EMOM15:

1st: 10 DBL KBs

2nd:12 – 16 Step Ups (BW)

3rd: 10/8 cal row