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