Oct ’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

Metcon (Weight)

4 Sets:

10 Sumo DL

R 1:00

10/10 Banded Kick Backs

R 1:00

10 – 16 Barbell (BR) Reverse Lunge off a plate

Conditioning

Metcon (No Measure)

every 2:00 x 8

6 HKR

7 KBs

35 jump rope