Mar ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 5:00 mobility

Conditioning

Metcon (No Measure)

Every 4 minutes for 12 minutes

200 m Row

9/9 DB PP

16 ring rows

MR Air Squats

Rest 2 Min

Every 4 minutes for 12 minutes

400m Bike

18 Goblet squats

16 KB Swings

MR Sit Ups

Resr 2 Min

Every 4 min for 12 min

5 D+B Gym Run

18 WB

16 Russian Twists

MR Mountain Climbers

Home Workout Modification

Metcon (No Measure)

Every 3 minutes for 9 minutes

200 m Street Run

9/9 Soup Can Push Press

16 soup can reverse flys

MR Air Squats

Rest 1 Min

Every 3 minutes for 9 minutes

30 mountain climbers

18 Soup Can Goblet squats*

16 Soup Can RDLs

MR Sit Ups

Rest 2 Min

Every 3 min for 9 min

5 Driveway Shuttle Run

18 jumping air squats

16 Russian Twists

MR push ups
*dogs, cats, kids are all good goblet squat options. Please post a pic and tag us if you use one of those…