Mar ’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
Metcon (No Measure)
3 Sets
10 kneeling Arnold Press (2121)
R `1:00
10 – 20s top of pull up hold
then….
2 Sets:
MR empty bar PP
20s FLR
Rest as needed
Conditioning
Metcon (No Measure)
10 Sets:
5 no PU burpees
10 speed skaters
1 Road Run
R 1:00