July ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 12 GMs, 12 abmats, 6 Push-ups

Strength

Metcon (No Measure)

3 Sets

10/10 leg wall slides

20 Russian Step Ups
*rest as needed b/t movement and sets

Strength

Metcon (Weight)

3 Sets

15 reverse flys

10 DBL KB DL (HEAVY)!
*rest as needed b/t movements and sets

Conditioning

Metcon (No Measure)

every 4:00 x 4

5 Cal Bike

10 RKBs

20 step ups