Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
31
12
2020

Dec ’20

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
4:00 mobility

Conditioning

Metcon (No Measure)

Countdown Workout!

Circuit in 5

40 jump rope

20 DB Push Press

*R 1:00

Circuit in 4

20 ring rows

20 RKBs

*R 1:00

Circuit in 3

20 DB HPC

20 DB FSQ

*R 1:00

Circuit in 2

20 DB DL

20 FR Lunges

*R1:00

Circuit in 1

20 Dragon Flys

20 Push Ups

*R 1:00

2020m row/bike

Cool Down

Metcon (No Measure)

Road Walk

stretching/rolling

author: admin

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