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)

4 Sets (15 min)

6 Seated DB Press

10 Reverse Flys

15 Dragon Flys

Conditioning

Metcon (No Measure)

8 Sets:

1 Road Run

12 DB Snatch

10 HLR/HKR

R 1:00

Home Workout Modification

Metcon (No Measure)

A. Strength

4 Sets

20 – 30s HS Hold (kick up or Wall Walk up)

10 Soup Can Reverse Flys

15 Dragon Flys

B. Conditioning

8 Sets:

Short Street Run OR Driveway Shuttle Run

12 Soup Can Snatch (alt)

12 Alt V-Ups