Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
12
11
2019

Nov ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Upper Body WU (No Measure)

2x:

50 DUs/ 100 SUs

:20 HS Hold/Downdog

8/8 SA DB Push Press

6 KB DL

8 Russian KBS

6 Goblet Squats

Strength

B: Metcon (Weight)

4 Sets

10 -12 DB Flys (2020)

8 1+1+2 Seated DB Press

then..

EMOM9

30s banded pull downs

30s alt curls

30s DB rows

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

14 min Circuit

10 KB DL

KB Farmer’s Carry

10 Ring Dips

15 Dragon Flys

KB Farmer’s Carry

author: admin

Comment
0

Leave a reply