Mar ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
Deadlift Warm-up (No Measure)
A. TABATA: KB RDL, R Side Plank, Light Russian Swing, L Side Plank (2x through)
B. Hammy Stretch
C. 2 Rnds: 200m row, 12 GMs, 12 abmats, 6 Push-ups
Strength
Metcon (No Measure)
3 Sets:
8 Sumo DL
10 hip extensions
10/10 donkey kicks
Conditioning
Metcon (No Measure)
EMOM20
1st: 8 Hang DB Snatch to Reverse Lunge (R)
2nd: 15 ring rows
3rd: 8 HDBS+RL (L)
4th: 10 plyo push ups
5th: 8 – 10 cal bike
Home Workout Modification
Metcon (No Measure)
Strength:
3 Sets
10 – 15 Object RDLs
10 Superman
10/10 donkey kicks
Conditioning:
EMOM20
1st: 8 Hang DB Snatch to R Lunge (R)
2nd: Towel Rows
3rd: 8 HDBS+RL (L)
4th: 10 plyo push ups
5th: 5 Driveway Shuttle Runs
*use a KB/DB/Laundry basket/Book Bag for the RDLs!