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