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:
6 reps: 1+1+2 DB Floor Press
8/8 SA Rows (31×0)
10 windshield wipers
*rest as needed b/t movements and sets
Conditioning
Metcon (No Measure)
EMOM16:
1st: 100 jump rope
2nd: 20 swings
3rd: 3 shuttle runs
4th: 15 push ups