Feb ’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
Metcon (Weight)
4 Sets:
12 Russian Step Ups w/DB
R 1:00
D+B Monster walk
*forward then backward
R 1:00
Conditioning
Metcon (AMRAP – Rounds and Reps)
22 min to work
100 Jump Rope
50 AS
40 Abmats
30 KBs
20 KB DL
10 Gym Runs
Rest 2:00