Feb ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Deadlift Warm-up (No Measure)

A. TABATAx2: KB RDL, R Side Plank, Light Russian Swing, L Side Plank

B. Hammy Stretch

C. 2 Rnds: 1 Road Run, 12 GMs, 6 Yoga Push-ups

Strength

Metcon (No Measure)

3 Sets:

12 Sumo Deadlifts

10 banded glute bridges w/2s pause at top

3 Sets:

12 DB RDL

8 – 10 hip extensions

*option to add weight

Conditioning

Metcon (5 Rounds for time)

5 Sets AFAP!

8/6 Bike Cals

8 jumping lunges

8 DB Snatch (alt)

R 2:00