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