May ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Home Warm Up 2 (No Measure)

A) TABATA: Plank/Hollow Hold

B) R/L Chest Opener, t-spine opener

C) 2X: 15 passthroughs, 15 GM, 20 lunges, 20s plank

Strength

Metcon (No Measure)

4 Sets:

10/10 Front Foot Elevated Squats

10 Sumo stance RDLs

10 Dragon Flys (30×0)
*RAN b/t all movements and sets

Conditioning

Metcon (No Measure)

Circuit in 3 x 5:

3 burpees

6 swings

8 goblet squats

R 1:00