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