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