Aug ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
Back Squat Warm-up (No Measure)
A. 2:00 min aerobic
B. Hip Opener/ Calf Rolling
C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows
Strength
Metcon (No Measure)
2 Sets:
10/10 Leg Wall Slides
10/10 SL Glute Bridges
10 Hip Extensions
Strength
Metcon (Weight)
4 Sets:
5/5 DB BSS
R :30
10 barbell RDL
*1 DB in ea hand for BSS
*light to mod RDL weight
Conditioning
Metcon (No Measure)
1 min on/1 min off x 4
10 Plate to OH
10 jumping AS
MR Bike Cals
REST 4:00
Repeat