April ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Warm-up (No Measure)

A) TABATA: hollow/plank

B) R/L chest opener, sit and reach

C) 2X: 20 shoulder taps, 10 GM, 10/10 arm circles, 10 air squats

Strength

Metcon (No Measure)

Strength:

4 Sets

6 – 8 seated DB/Object Press

*SA if needed

R :30

8 tempo towel rows (30×1) OR bent over Object Rows

Conditioning

Metcon (No Measure)

EMOM 10

5 DB/Object DL + 5 DB HPC +

5 DB PP

REST 2:00

EMOM 10

3 burpees + 10 (alt) DB/Object Snatch

Mod: drop to 3 reps of all
*drop to 3 reps if needed