Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
01
12
2019

Dec ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 2 (No Measure)

a) 2:00 bike/row

b) 2 Rnds:

20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats
*Roll Shoulders

Strength

Metcon (No Measure)

3 Sets:

8 -12 BB Curls

R 1:00

10 Skull Crushers

R 1:00

then…

3 Sets

10/10 seated DB Curls

10 DB Kickbacks

Conditioning

Metcon (No Measure)

2:00 Min Stations x 3 – 4

1st: 16 Cal Row

2nd: 30 RKBs

3rd: 12 burpees

author: admin

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