Aug ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 2 (No Measure)

a) 2:00 bike/row

b) 2 Rnds:

20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats

Strength

Metcon (No Measure)

4 Sets:

8/8 DB Squat + Lateral Lift

10 weighted GM

10/10 DB Donkey Kick OR banded Donkey Kick

Conditioning

Metcon (No Measure)

Circuit in 1:30 x 8

5 bike cals

10 jumping lunges

MR Speed Skaters (1, 3, 5, 7)

MR Goblet Reverse lunge (2, 4, 6, 8)

Rest 1:00

R 1:00