Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
05
01
2020

Jan ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 400m Run

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Strength

Back Squat (1-1-1-1-1)

*WU: 5 @ 50%, 4@ 65%, 3@75%, 2 @ 80%

*build to a heavy single

*R 2 – 3:00

Conditioning

Metcon (Weight)

EMOM 16:

1st: 8 DB FSQ

2nd: 10/8 cal row

3rd: 8 DB DL

4th: 60 Jump Rope

author: admin

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