June ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Lower Body WU (No Measure)

3 min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms + Push-up

10 hollow rocks

20 walking lunge

Strength

Metcon (No Measure)

3 Sets:

10/10 Clam Shells

R :30

Bent Over Rows (21×1)

R :30 – 1:00

Strength

Metcon (No Measure)

3 Sets

10 RDLs

R :30

10 Cossak Squats

R 1:00
*tempo 31×1

Conditioning

Metcon (No Measure)

20 min Circuit

10 DBL KB DL

20 Ring Rows

30 Cals

40 Step ups