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