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:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Abmat
Strength
Shoulder Press (8, 8, 6, 6)
*20-40s forward leaning plank after ea
Strength
Metcon (Weight)
2 Sets:
3 Wall Walks OR Max Wall Hold
R 1:00
10 Hammer Curl to Press
*dbl DB
Conditioning
Metcon (2 Rounds for reps)
Circuit in 6
50 jump rope
10/10 Hang DB Snatch
R: 2:00
Circuit in 6
3 DB Gym Runs
6/6 DB Push Press