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