Oct ’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

Good Mornings (12, 12, 12)

*with a barbell

*be smart with weight

Strength

Back Rack Lunge (Reverse off a Plate: 3 x 20)

R 1 – 2 min

Conditioning

Metcon (No Measure)

Circuit in 8

75 jump rope/40 DUs

15 RKBs

15 WB

R 2:00

Circuit in 4

40 jump rope/20 DUs

8 RKBs

8 WB

R 1:00

Circuit in 2

20 jump rope/10 DUs

4 RKBs

4 WB
*choose weight