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