Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
10
07
2019

July ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Back Squat Warm-up (No Measure)

A. 400m Run

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows
Hip Opener

Couch Stretch

Strength

B: Box Squat (every :75 x 6: 5 box squats @ mod weight)

Conditioning

C: Metcon (No Measure)

1:30 x 4

150m row/450m bike

7 WB

MR burpees

*Rest 1:00*

Rest 5:00

1:30 x 4

10 box jumps

8 ring rows

MR gym runs

*Rest 1:00*

Cool Down

D: Metcon (No Measure)

Easy 5:00 bike, row, or walk

author: admin

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