Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
03
12
2019

Dec ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Pulling Warm-up (No Measure)

A. 400m Row/ 0.8K Bike

B. Lat Stretch/ Pec Roll

C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS

Repeat TABATA

Strength

Metcon (No Measure)

3 Sets:

MR pull up

R: 1:00

8 – 12 plyo push ups

R: 1:30

then..

3 Sets:

10 pvc pull downs (30×0)

8 DB Bench Press

Conditioning

Metcon (No Measure)

every 3 min x 6-7

10/8 Cal Bike

5 DL/KB DL

author: admin

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