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