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