Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
18
10
2019

Oct ’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:

8 – 10 T-Bar Row (21×1)

10/10 seated Curls

12 OH Banded Tricep Press

Conditioning

C: Metcon (No Measure)

EMOM 25:

1st: 1 road run

2nd: 6 Chin Ups

3rd: 40s bike/row

4th: 12 DB Snatch

5th: 16 reverse lunge

author: admin

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