July ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 5:00 mobility

Conditioning

Metcon (No Measure)

EMOM10

1st: 6 tempo DB FSQ (31×1)

2nd: 8/6 Cal Bike

R 2:00

EMOM10

1st: 8 DB Push Press

2nd: 5 pull ups + 5 burpees

R 2:00

EMOM10

1st: 10 DB DL

2nd: 10/8 Cal Row