Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
04
01
2021

Jan ’21

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B.Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold

Strength

Back Squat + Front Squat (10 + 5 x 3)

Rack after BSQ and go immediately into FSQ
*build

*R 2 – 3

Conditioning

Metcon (No Measure)

Circuit in 20

*check the clock at the end

of ea rnd for consistency!

400m row

D+B HEAVY Farmer’s Carry

20 step ups (BW)

20 grasshoppers

R 1:00

author: admin

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