Jan ’21

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Pulling Warm-up (No Measure)

A. 2:00 bike/row/jump

B. Lat Stretch/ Pec Roll

C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS

Repeat TABATA

Strength

Metcon (No Measure)

4 Sets:

DB Bench Press

1+1+2 x 10

R :30

4 – 6 sPU/Banded PU

R 1:30

Strength

Metcon (No Measure)

Skull Crushers w/band

10, 10, 10

R :30

*band around biceps

above elbows

Conditioning

Metcon (No Measure)

every 3:00 x 5

5 cal AB

10 Ring Rows

5 burpees to a plate