Jan ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
Lower Body WU (No Measure)
5min 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 (No Measure)
4 Sets:
6/6 SL Squats
immediately into…
12 Jumping Air Squats
R: 2:00
Conditioning
Metcon (4 Rounds for time)
Row Sprints:
500m x 2
250m x 2
RAN between efforts