Nov ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

OH Warm-up (No Measure)

A. TABATA: Plank + PVC Passthroughs

B. Roll Shoulders

C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks

Strength

Push Press (5, 5, 5, 5, 5)

*build

Conditioning

Metcon (No Measure)

EMOM20

1st: 12 WB

2nd: 15 Feet Anchored Sit ups*

3rd: 10/8 Cal row (40s max)

4th: D+B Dbl DB OH Carry

*us DB for feet!