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