Dec ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Lower Body WU (No Measure)

3 min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms + Push-up

10 hollow rocks

20 walking lunge

Strength

Sumo Deadlift (8, 8, 8, 8, 8)

*build ea set

*R 2:00

Strength

Metcon (No Measure)

3 sets:

16 Russian step ups (alt/BW)

30 sec side plank R

30 sec side plank L

Conditioning

Metcon (No Measure)

Circuit in 15

2:00 bike*

20 ring rows

20 straight body reach

20 grasshoppers

*work to keep RPMs between 45 – 55 for ea 2:00 bike