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

Metcon (No Measure)

3 Sets:

10 Dual Upright Rows

10/10 side plank Powell raises

Strength

Metcon (No Measure)

3 Sets:

20 alt Kneeling DB Push Press

D+B offset DB Carry (ea arm!)

Conditioning

Metcon (No Measure)

EMOM16

1st: 15 slam balls

2nd: 20 walking lunges

3rd: 3- 5 gym shuttle runs

4th: low plate jumps