Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
22
11
2019

Nov ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30

c) 5:00 mobility

Strength

B: Metcon (No Measure)

4 Sets:

4 Eccentric Pull Ups

20 Alt Bicep Curls

10 Seated Arnold Press

8 – 12 Dips/Box Dips

Conditioning

C: Metcon (No Measure)

Every 4:00 x 5 Rounds:

12 KBs

10 GHD/Abmat Sit-ups

1:00 Jump Rope

*Rest remainder of 4 minutes

Cash-Out:

60 Cal Row

*Every 15 Cals, perform 8 Jumping Lunges

author: admin

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