April ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Home Warm Up 2 (No Measure)

A) TABATA: Plank/Hollow Hold

B) R/L Chest Opener, t-spine opener

C) 2X: 15 passthroughs, 15 GM, 20 lunges, 20s plank

Strength

Metcon (No Measure)

4 Sets:

8/8 SA Press, hips elevated (31×1)

10 supine grip rows (31×1)

Conditioning

Metcon (No Measure)

Stations! 1:00 x 3

1st: WB/Air Balls

2nd: KB/DB DL

3rd: burpee

4th: DB Push Ups

5th: Jump Rope

6th: REST