Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
18
07
2019

July ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: AOCF WU 6 (No Measure)

a) 30/20/30

b) 2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Strength

B: Metcon (No Measure)

EMOM10:

1st min: 8 tempo Goblet

Squats (3 count down)

2nd min: 8 KB DL into 8

RKB swings

Conditioning

C: Metcon (No Measure)

1:oo min stations x 5 Rnds

1st: 40s bike/row

2nd min: SA KBs (rotate every 5)

3rd min: 12 ring rows

4th min: 10 SDLKBHP

5th min: 40s bike/row
SDLKBHP:

sumo deadlift kettlebell high pull

Cool Down

Metcon (No Measure)

roll shoulders/claves/hamstrings

author: admin

Comment
0

Leave a reply