May ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Home Warm Up 4 (No Measure)

A) 3 min street jog

B) 2X: 20s forward fold, 20s down dog

C) 2X: 20 air squats, 20 pass throughs, 20 good mornings

Conditioning

Metcon (No Measure)

EMOM 12:

1st: 30s Mtn Climbers

2nd: 30s no push up burpees

Conditioning

Metcon (No Measure)

EMOM 16:

1st: 5/5 SA DB thrusters

2nd: 15 box jumps

3rd: 8/8 SA HPS + reverse lunge

4th: 20 Lat hops over DB