Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
11
2020

Nov ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B.Pigeon stretch/ Calf Rolling

C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold

Strength

Back Squat (4, 4, 4, 4, 4 )

WU to a challenging weight

(heavier than 11/11)

R 1:30

Strength

Back Squat (8, 8, 8)

drop weight by 30 – 50%

R 1:00 – 1:30

Conditioning

Metcon (No Measure)

Circuit in 15:

10 burpees to a plate

20 OH walking lunge w/plate

20 plate to OH

20 Russian twists w/plate

author: admin

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