Oct ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Lower Body WU (No Measure)

5min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms + Push-up

10 hollow rocks

20 walking lunge
banded hamstring

Strength

B: Metcon (Weight)

4 sets:

6/6 BSS (31×1)

8 – 10 Sumo DL

20 – 30s Sorenson hold

Conditioning

C: Metcon (Time)

15-12-9-6-3

thrusters

*10 box/plate jumps after

ea set