Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
12
09
2019

Sept ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: General Aerobic WU (No Measure)

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups/Ring Rows

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP20

350m row/900m bike

D+B Heavy Farmer’s Carry

100 jump rope

20 DB Box Step Overs (light)

Conditioning

C: Ab TABATA (Pick 2!)

Conditioning

D: Metcon (No Measure)

Body Building TABATA

Pick 2!

author: admin

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