Sept ’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

Shoulder Press (5 x 4)

*heavier than 8/20

Strength

Metcon (No Measure)

2 Sets:

10/10 side plank powell raises

20 banded tricep pull downs

Conditioning

Metcon (No Measure)

For 10 min

3, 6, 9….

DB PP

abmats

*30 jump rope after ea set