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