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

Metcon (Weight)

4 Sets:

FR Step Ups

12 – 16 (total) step ups

R 1:00

6 – 8 Bent Over Rows w/2s pause at top

R 1:00

Conditioning

Metcon (No Measure)

Circuit in 16

400m run

20 walking lunges

20 ring rows

20 dragon flys