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