Feb ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
OH Warm-up (No Measure)
A. TABATA: Bar Hang + PVC Passthroughs
B. Roll Shoulders
C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat
Strength
Metcon (No Measure)
3 Sets:
8 Seated DB Press (elbows out)
20 straight body reaches
3 Sets:
8 Dual DB Upright Row (21×1)
8 – 12 hanging leg raises
Rest as Needed b/t sets
Conditioning
Metcon (AMRAP – Reps)
15 min Circuit
800m run
50 WB
40 DB Snatch
30 Box/Plate Jump
20 Cal Row