Jan ’21

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Lower Body WU (No Measure)

3 min 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

Good Mornings (3 x 10)

*weighted

*R 1:00

Strength

Metcon (No Measure)

3 Sets:

Banded Hamstring Curls

10/10

Hip Extensions

10

30/30s side plank
RAN b/t reps and sets

Conditioning

Metcon (No Measure)

30s on/30s off x 4 R 1:00 after ea

Set 1:

RKBs

Set 2: AB

Set 3:

Reverse Goblet Lunge

Set 4:

AB