July ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: Warm-up (No Measure)
a) 2 min bike/row
b) roll shoulders/stretch hammies
c) 20 air squats, 10 passthroughs, 20 GM, 10 ring rows
Conditioning
B: Metcon (No Measure)
Min 0 – 10
75 WB
*3 burpees at top of ea min (including
min 0:00)
Min 10 – 20
75 KBs
*10 mountain climbers at top of ea min (including min
10)
Min 20 – 30
75 Cal Row/bike
*every 15 cals, 10 push ups
Cool Down
Metcon (No Measure)
5 min easy walk/bike