June ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Accessory

Metcon (No Measure)

3 Sets:

20 banded pull parts

R :30

10/10 Monster Walks

R :30

Strength

Metcon (No Measure)

EMOM10

1st: 8 tempo DB FSQ (31×1)

2nd: 12 jumping air squats

Conditioning

Metcon (AMRAP – Rounds and Reps)

Circuit in 15 min

200m row

20 DB thrusters

40 step ups (alt)