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