Feb ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
Lower Body WU (No Measure)
5min 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
Metcon (No Measure)
3 Sets:
8 KB FR Goblet Squats (30×0)
immediately into
30s wall sit
R 2:00
3 Sets:
8 BB RDL
immediately into
20 speed skaters
R 2:00
Conditioning
Metcon (No Measure)
Circuit in 15
100m row
5 burpees
150m row
5 burpees
etc +50m to row ea round
Bike:
start at 200 and add 100m ea round