Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
16
09
2020

Sept ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Strength

Metcon (No Measure)

3 Sets:

10/10 Front Foot Elevated Squats

R :30

20 (alt) curtsey squats

R 1:00

Strength

Metcon (Weight)

EMOM10

1st: 8 tempo Goblet Squats (3 count down)

2nd: 30s wall sit*

*add weight if you’d like

Conditioning

Metcon (Weight)

1:00 on/1:00 off x 6

10 DB snatch (alt)

10 jumping AS

MR Bike cals

author: admin

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