Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
18
01
2021

Jan ’21

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Lower Body WU (No Measure)

3 min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms + Push-up

10 hollow rocks

20 walking lunge

Strength

Metcon (Weight)

4 Sets:

Goblet Box Step Ups

6 – 8 ea leg

Seated Banded Rows (31×1)

8 – 10
RAN b/t movements and sets

Conditioning

Metcon (No Measure)

Circuit in 15: (3, 6, 9, etc.)

front squats (empty bar)*

cal row

abmat situps

Mod: with goblet squat

author: admin

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