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