July ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Back Squat Warm-up (No Measure)

A. 400m Run

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Strength

B: Back Squat (5 x 4, building)

*12 Reverse lunge

off a plate after ea set*

Conditioning

C: Metcon (No Measure)

EMOM20

1st: 8/8 SA DB HCJ

2nd: 40s jump rope

3rd min: 12 DB Snatch

4th min: 8 burpees

5th min: rest