Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
24
10
2019

Oct ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: AOCF WU 2 (No Measure)

a) 2:00 bike/row

b) 2 Rnds:

20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats

Strength

B: Metcon (No Measure)

3 – 4 Sets:

10/10 weighted Reverse Lunge

8 – 10 Hip Thrusts

8 – 10 Deficient DL

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

22 Min Circuit

30 cal row

12 plyo push ups

20 cal bike

20 plate to OH

Cool Down

Metcon (No Measure)

MOBILIZE!!!

author: admin

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