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