Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
11
09
2020

Sept ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 20 air squats, 5/5 WGS, 40s hollow hold

Strength

Metcon (Weight)

3 Sets:

10/10 Kneeling T-Bar Press

R :30

8 – 12 barbell curls

R :30 – 1:00

Strength

Metcon (Weight)

3 Sets:

12 Incline Reverse Flys

R :30

20 banded curls

R :30 – 1:00

Conditioning

Metcon (No Measure)

Circuit in 10

1 Box Jump

1 pull up/banded pull up/RR

1 DB PP

2s, 3s, etc

author: admin

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