Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
13
08
2019

Aug ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Upper Body WU (No Measure)

2x:

50 DUs/ 100 SUs

:20 HS Hold

8/8 SA DB Push Press

6 KB DL

8 Russian KBS

6 Goblet Squats

Strength

B: Metcon (Weight)

4 Sets:

DB Bench:

1+1+2 x 8 reps

*R :30 – :60

Supinated Grip Bent

Over BB Rows x 8

*R :60 – :90

Conditioning

C: Metcon (No Measure)

8 Sets:

20s AB SPRINT

10 LOW plate jumps

*R: 2:00*
NO ROWING!

stagger start, so all use AB

Summer Shred Check Out

Metcon (No Measure)

Accumulate:

3:00 ring plank

50 banded curls

author: admin

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