Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
05
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 (No Measure)

EMOM12

1st: 10/8 cal row

8/6 bike

2nd: 6 – 8 GHD/

8 – 10 abmats

Strength

C: Metcon (No Measure)

4 Sets:

8 – 10 seated Arnold Press

2121

R: 1:00

8 – 10 DB Rows 31×1

R: 1:00

30 – 40s Ring Plank

R: 90s

author: admin

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