Dec ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
Deadlift Warm-up (No Measure)
A. TABATAx2: KB RDL, R Side Plank, Light Russian Swing, L Side Plank
B. Hammy Stretch
C. 2 Rnds: 1 Road Run, 12 GMs, 6 Yoga Push-ups
Strength
Metcon (No Measure)
3 Sets:
10 weighted GM
20 DB reverse lunges
3 Sets:
6/6 SL RDL
12 DB Step Ups
Conditioning
Metcon (No Measure)
4 Sets
D+B DB OH Carry
25m lunge down
20 WB
25m lunge back
R 1:00