Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
02
11
2020

Nov ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF Gen Aerobic WU (No Measure)

2x:

50 jump rope

10 ring rows

10 passthroughs

10 ohs

15 abmats

20 banded pull aparts

Conditioning

Metcon (Time)

3000m row

after ea 500m, complete assigned work:

Rows 1, 3, 5: 20 push ups

Rows 2, 4, 6: 20 KBs

Strength

Metcon (No Measure)

Check Out

3-4 Sets:

20 alt hammer curls

10 DB Tricep extensions

10 F/L raises

author: admin

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