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

July ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: AOCF WU 2 (No Measure)

a) 2:00 bike/row

b) 2 Rnds:

20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats
Roll Calves

Banded Hamstring Stretch

Conditioning

B: Metcon (Time)

Conditioning:

1500m row

30 DB DL

Rest 3:00

1000m row

20 Dlb DB PP

Rest 2:00

500m row

10 DB Box Step Overs

Accessory

C: Metcon (No Measure)

EMOM9:

30s Fr/Lat raises

30s banded bicep curls

30s front plank hold

author: admin

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