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)

EMOM10

5 DB (Chest) Press

then..

2 Sets: MR push ups, rest as needed b/t

Conditioning

Metcon (No Measure)

EMOM16

1st: 8/8 SA DB HPC

2nd: 40s jump rope

3rd: 8/8 Hang DB snatch

4th: 8 reverse burpees