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