Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
28
02
2020

Feb ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 6 (No Measure)

a) 30/20/30

b) 2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Strength

Metcon (No Measure)

3 Sets:

1A. DB Bicep Curls 10 (moderate weight)

1B. DB Hammer Curls 10 (same weight)

R :90

2A. DB Lateral Raises 10 (light weight)

2B. DB front raises10 (light weight)

R :90

3A. DB Ovh Tricep Extension 10 (1 DB, heavy)

3B. DB Tricep Kicksbacks 10 (light)

R: :90
1+2+3 = 1 Set

Conditioning

Metcon (No Measure)

Circuit in 8

10 DB PP

8 Burpee Box Overs

R: 3

Circuit in 6

8 DB PP

6 Burpee Box Overs

R: 2

Circuit in 4

6 DB PP

4 Burpee BO

author: admin

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