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