Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
20
01
2021

Jan ’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

Metcon (Weight)

Incline DB Bench Press

12, 12, 12

R 1 – 2

Strength

Metcon (No Measure)

3 Sets:

5 push up negatives (5 count down)

10 – 20s top of pull up hold
RAN b/t movements and sets

Conditioning

Metcon (No Measure)

EMOM15:

Min1: 6 – 8 DB burpees

Min2: 12 Dragon Flys

Min3: 6 – 8 Cal Row

author: admin

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