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