Nov ’20

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

Metcon (No Measure)

3 Sets:

10/10 SL Wall Slides

10 KB Seesaw Rows

Strength

Deadlift (5, 5, 5, 5, 5)

*build to a challenging set of 5 with SOLID form

Conditioning

Metcon (Weight)

EMOM16

1st: 10/8 Cal row

2nd: 10 DB RDLs

3rd: 20 grasshoppers

4th: 16 reverse lunge