Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
09
02
2021

Feb ’21

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM

Strength

Close Grip Bench Press (5 rep x 5 sets)

(30×1)

Strength

Metcon (Weight)

EMOM12:

Min 1: 10 – 15s top of pull up hold

Min 2: 30s FLR

Min 3: 6 – 8 neutral grip DB floor press (31×1)

*use banded as needed!

Conditioning

Metcon (Weight)

every 2:00 x 5

2 Man Makers

7/5 cal AB

*Man Maker =

DB push up + row (R)

DB push ups + row (L)

DB clean + thruster

author: admin

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