July ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
Back Squat Warm-up (No Measure)
A. 2:00 min aerobic
B. Hip Opener/ Calf Rolling
C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows
Strength
Metcon (No Measure)
3 Sets:
16 BR Step Ups
R :30
10 Supinated Grip Bent Over Rows
R :30 – 1:00
Strength
Metcon (No Measure)
EMOM6:
10 Goblet Squats (challenging!)
Conditioning
Metcon (No Measure)
Circuit in 16
20 walking lunges
20 cal bike
20 ring rows