Dec ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Upper Body WU (No Measure)

2x:

50 DUs/ 100 SUs

20 pull aparts

10 passthroughs

:20 HS Hold/Downdog

8/8 SA DB Push Press

20 AS
*roll shoulders

Strength

Metcon (Weight)

Seated Dbl DB Shoulder Press

(bench)

6, 6, 6, 6
*R 1 – 2:00

Strength

Metcon (Weight)

3 Sets

10/10 banded F/L raises

10 tempo bicep curls (31×1)

Conditioning

Metcon (No Measure)

1 min stations x 3

1. low plate/box jumps

2.Farmers’ Carry (continuous)

3. WB

4. Road Run

5. Rest