May ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

OH Warm-up (No Measure)

A. TABATA: Plank + PVC Passthroughs

B. Roll Shoulders

C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Hollow Rocks

Strength

Metcon (No Measure)

3 Sets:

10 Side Plank Powell Raises

R :30

10 DB External Rotation

R :30

Strength

Shoulder Press (5 x 3)

*add weight as you would like

Conditioning

Metcon (No Measure)

1:00 Stations x 3:

Low Box/Plate jumps

push press

Jump Rope

Speed Skaters

Rest