Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
06
12
2019

Dec ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

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

Strength

Metcon (No Measure)

4 Sets:

15 DB RDL

R 1:00

10/10 Step Ups

R 2:00

Conditioning

Metcon (No Measure)

5 Rounds:

1 min MR WB

1 min: MR push ups

1 min: MR Jump Rope

1 min: MR DB Snatch

1 min: Rest

author: admin

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