Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
28
08
2019

Aug ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: 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

B: Metcon (No Measure)

Sation 1:

10 min Circuit

16 step ups

12 ring rows

8 burpees

*R 3:00

Station 2;

EMOM10

1st: 40s bike

2nd: 8 FR DB Squats

*R 3:00

Station 3:

500m row x3

80+% efforts

R 2:00 b/t efforts

author: admin

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