July ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

OH Warm-up (No Measure)

A. TABATA: Plank + PVC Passthroughs

B. Roll Shoulders

C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks

Strength

Seated Press (4 x 5)

add weight ea set

Strength

Metcon (Weight)

3 Sets:

10 reps 1+1+2 OH DB Press
rest as needed b/t sets

Conditioning

Metcon (No Measure)

every 4:00 x 4

10 thrusters (45/35)

10 Cal bike

10 burpees