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

Back Squat (4 x 6)

*heavier than 7/6

Strength

Metcon (No Measure)

3 Sets:

10/10 Front Foot Elevated Squats

Conditioning

Metcon (No Measure)

AMRAP3 x 5

10 KBs

10 Goblet Squats

50 Jump Rope

R 1:00