Jan ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Hip Opener/ Front Rack Opener

C. 2x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges

Strength

Metcon (No Measure)

3 Sets:

8 DB Front Squats

20-40s ring plank

3 Sets:

10 DB step ups

20 Dragon Flys
*rest as needed b/t reps and sets

Conditioning

Metcon (No Measure)

Circuit in 8

6 Devil’s Press

10/8 Cal Bike

R: 3:00

Circuit in 6

3 Devil’s Press

8/6 Cal bike