Oct ’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
Conditioning
Metcon (Weight)
3 Sets:
10/10 Filly Press
5 chin ups/banded
*RAN b/t movements and sets
Conditioning
Metcon (No Measure)
Circuit in 8
14 DB Snatch
14 alt lunge
14 WB
Rest 2:00
Circuit in 4
8 DB Snatch
8 (alt) Lunge
8 WB