Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM

Strength

Metcon (No Measure)

4 Sets:

1+1+2 DB Bench Press x 8 reps

5 sPull Ups OR 20s top of PU hold
*15 min to work

*rest as needed b/t sets

Conditioning

Metcon (Time)

Goal 75 – 100 KBs

every 3 min

200m run

5 burpees

MR KBs

R 1:00

*pick number before starting!

Home Workout Modification

Metcon (Time)

Strength:

4 x 10 DB Floor Press

OR

4 x 10 FE Push Ups

Conditioning:

Goal: 75 – 100 burpees

every 3:00

200m run

10 jumping air squats

MR burpees

Rest 1:00
*FE = feet elevated

author: admin

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