Mar ’21

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 10 GMs, 10 hollow rocks, 10 Push-ups, 10 glute bridges w/2s pause at top

Strength

Romainan Deadlift (10 reps x 4 sets @ 30×1)

Rest 1 – 2:00

build if you’d like

Strength

Metcon (Weight)

2 sets:

10/10 front foot elevated split squats

20 hammer curls

Conditioning

Metcon (No Measure)

Work for 20 min:

5 DB box overs

4 DB Push Press

3 pull ups/banded

2 wall walks/20s OH DB hold

1:00 AB
choose challenging DBs!