Dec ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 12 GMs, 12 abmats, 6 Push-ups

Strength

Romainan Deadlift (8, 8, 8, 8)

32×1

R 1 – 2:00

Strength

Metcon (No Measure)

BW Reverse Lunge off a Plate

20/20 x 3

*all R side, then all L
R 1:00

Conditioning

Metcon (No Measure)

Circuit in 18:

400m run

20 KB

15 Dragon Flys

10 pull ups/banded pu