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