April ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Home Warm Up 3 (No Measure)

A) 1:00 Jump Rope

B) 2X: 10 leg swings F/B/S, 10 Arm Circles ea arm

C) 2X: 30 jumping jacks, 20 air squats, :30 plank

Strength

Metcon (No Measure)

4 Sets:

10 Dual Upright Rows (30×1)

R :30

15 Reverse Flys

R :30

6 – 10 strict Pull Ups OR 20 bicep curls

Conditioning

Metcon (AMRAP – Rounds and Reps)

Circuit in 15

10 burpees

15 DB Push Press

20 Sit Ups