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!