April ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Home Warm Up 4 (No Measure)

A) 3 min street jog

B) 2X: 20s forward fold, 20s down dog

C) 2X: 20 air squats, 20 pass throughs, 20 good mornings

Strength

Metcon (No Measure)

4 Sets:

20 Russian Step Ups (10 ea side)

R :30

20 Curtsey Squats

R :30

10 cossak Squats

R 1:00

Conditioning

Metcon (No Measure)

4 Rounds:

400m Run

15 Goblet Squats