Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
17
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 3:00 min aerobic

B. Hip Opener/ Calf Rolling

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

Strength

Back Squat (5, 5, 5)

*D+B Offset KB Carry After ea Set

Conditioning

Metcon (AMRAP – Rounds and Reps)

Circuit in 15

D+B Farmer’s Carry

16 weighted step ups

20 – 40s ring plank

10 DB Bent Over Rows

Home Workout Modification

Metcon (No Measure)

A. Strength:

5 Sets:

8 Tempo + Pause air squats

**3 count down

**3s pause in bottom

20 straight body reaches after ea set

Conditioning:

Circuit in 15

Driveway/Street Odd Object Carry*

16 step ups OR 16 walking lunges

40s plank

10 swiffer bent over rows w/ 3s pause at chest
*find something heavy0ish from your garage and take it for a walk!

i.e. bag of bird seed, fertilizer, kid’s bike, small tool box, etc

author: admin

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