July ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: 2019 Open Prep- Engine Building WU (No Measure)
EMOM12:
1. 12/10 Cal Row or 10/8 Cal Bike
2. 6 Jumping Lunges + 6 Sit-ups
Conditioning
B: Metcon (No Measure)
Every 4 min for 12 min
20 Push ups
20 Goblet Squats
Max SA DB PP
*switch every 5
*Rest 4:00*
Every 4 min for 12 min
20 DB thrusters
20 HKR/Dragon Fly
Max Cal Bike/Row