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