Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
10
11
2019

Nov ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: General Aerobic WU (No Measure)

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups/Ring Rows

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS

Conditioning

B: Metcon (No Measure)

Partner WOD

AMRAP5 x 4

P1: 10 WB

P2: 10 KBs

*Rest 1:00

**P1 and P2 switch movements

R: 3:00

Accumulate 60 Bike Cals

(85 Row cals, if needed)

author: admin

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