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