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…