July ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: Shoulder Press Warm-up (No Measure)
A. 200 SUs
B. Shoulder Roll
C. 20 Pass Thrus, 10 Empty Bar/PVC Press, 20 Abmat Sit-ups
Bodybuilding
B: Metcon (No Measure)
4 Sets
Seated DB Press
1+1+2 x 6
Rest 1:00
6 Renegade Rows
(3/3)
Rest :90
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
18 min Circuit:
400m run
20 Plate G2 OH
10 burpees to the plate
5 plate squats
