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