Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
09
07
2019

July ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: AOCF WU 9 (No Measure)

a) Row 500m/Bike 1500m

b) 30/20/30
Banded Lat Stretch

Bodybuilding

B: Metcon (No Measure)

4 Sets:

6 pull ups/banded

pull ups

8 Bent Over Rows

D+B offset oh kb

carry (R)

D+B offset oh kb

carry (L)

*Rest :90 after ea set

Conditioning

C: Metcon (No Measure)

EMOM 25:

1st: 1 road run

2nd: 12 sit ups

3rd: 30s bike/row

4th: 12 kbs

5th: 16 reverse lunge

*Scale to finish ea in no more than 45 seconds!

author: admin

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