April ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Home Warm Up 1 (No Measure)

A) 2:00 jog

B) R/L/C seated stretch, Child’s Pose

C) 3X: 5 push ups , 10 sit ups , 15 air squat

Strength

Metcon (No Measure)

4 Sets:

4 – 6: 1+1+2 floor seated DB press*

*8-12 w/ barbell

10 Dual Upright DB row (31×0)
*rest as needed

Metcon

Metcon (Time)

18-15-12-9-6-3

BB/DB PP

BJSD

V-Ups
*sub SA KB PP

*sub Step Ups