Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
29
09
2019

Sept ’19

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: AOCF WU 9 (No Measure)

a) Row 500m/Bike 1500m

b) 30/20/30
30/20/30

air squats

GM

passthroughs

*Roll Shoulders + couch stretch

Conditioning

B: Metcon (No Measure)

E2MOM32

1st: 250m row

2nd: 7 DB HPC + 5 burpees

3rd: 10 DB Step Ups

4th: 10/8 bike cals + 8 WB
Every 2:00 on the Minute

Cool Down

C: Metcon (No Measure)

2 Sets EASY PACE

2:00 slow bike

2 D+B gym walks

10 passthroughs

10 toe touches w/ a pause

author: admin

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