Nov ’20

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, 12 GMs, 12 abmats, 6 Push-ups

Strength

Deadlift (4, 4, 4, 4, 4)

*build heavier than 11/13

Strength

Metcon (Weight)

3 Sets:

10/10 SL FE Glute Brindes (BW)

10 KB Seesaw Rows

Conditioning

Metcon (No Measure)

Circuit in 12:

1 Road Run

12 DB snatch

D+B farmers carry (HEAVY)