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)