Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
14
10
2020

Oct ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU 6 (No Measure)

2:00 bike/row

roll shoulders

2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Strength

Metcon (No Measure)

3 Sets:

12 DB Pull Overs

8 Curl to Press
RAN between movements and set

Strength

Metcon (Weight)

3 Sets

6 – 8 Chins Ups

20 alt DB curls
*RAN between movements and sets

Conditioning

Metcon (No Measure)

1:00 Stations x 4

1. SDLHP

2. WB

3. grasshoppers

4. Row/Bike

5. REST

author: admin

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