Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
16
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)

EMOM8:

1st: 10-20s chin over bar

hold

2nd: 3 – 5 ring dips/8 box

dips

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 min Circuit:

15 cal bike

15 RKBs HEAVY

15 Push Ups

15 Ring Rows

30 jump rope

author: admin

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