Feb ’21
Angel Oak CrossFit – Strength & Conditioning
Warm-up
Deadlift Warm-up (No Measure)
A. 2:00 Row
B. Hammy Stretch
C. 2 Rnds: 10 pull aparts, 10 GMs, 10 hollow rocks, 10 Push-ups, 10 glute bridges w/2s pause at top
Strength
Sumo Deadlift (6 reps x 5 sets)
@ 31×1
Strength
Metcon (No Measure)
3 Sets:
15 banded hamstring curls
15 hammer curls
30s plank from elbows
Conditioning
Metcon (No Measure)
Circuit in 10:
20 RKBs
16 walking lunges
12 ring rows