Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
10
01
2020

Jan ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30

c) 5:00 mobility

Conditioning

Metcon (No Measure)

EMOM 9

1st: 30s F/L raises

2nd: 30s Banded curls

3rd: 30s over the top banded

pull downs

EMOM 9

1st: 16 KB Reverse Lunge off a plate

2nd: 6 – 8 cosak squats

3rd: 6 – 8 BB DL

EMOM 9

1st: 15s HARD Bike

2nd: 16 jumping air squats

3rd: 20-30s wall sit

EMOM 9

1st: 30s front plank

2nd: 30s R side plank

3rd: 30s L side plank

author: admin

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