June ’20
Angel Oak CrossFit – Strength & Conditioning
Warm-up
General Aerobic WU (No Measure)
2 Rounds @ Warm-up Pace:
200m Row/ 400m Bike
15 Hollow Rocks
15 PVC GMs
5 Strict Pull-ups/Ring Rows
10 Push-ups
10 Rev Lunges w/ Stretch
20 Band Pull Aparts
10 PVC OHS
Conditioning
Metcon (No Measure)
EMOM30
1st: 40s row
2nd: 10 burpees
3rd: 40s bike
4th: 10 dips
5th: D+B offset DB Carry
