Nov ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Deadlift Warm-up (No Measure)

A. TABATAx2: KB RDL, R Side Plank, Light Russian Swing, L Side Plank

B. Hammy Stretch

C. 2 Rnds: 1 Road Run, 12 GMs, 6 Yoga Push-ups

Strength

B: Deadlift (5 x 5)

*building

*30s ring plank after ea

Conditioning

C: Metcon (No Measure)

8 Sets:

3 Renegade Man Makers

60 Jump Rope

*R: 1:00 b/w Sets
*1 Man Maker = Push-up +

Row Right + Push-up +

Row Left + Squat Clean +

Thruster all with DB in each hand