Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
19
04
2021

April ’21

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Hip Opener/ Front Rack Opener

C. 2x: 15 banded pull aparts, 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges(30×0), 10 F/B Monster Walks, 10 Lat Monster Walks

Strength

Front Squat (4 reps x 5 sets @ 75%)

R 2:00

Conditioning

Metcon (No Measure)

15 min Circuit

3 WB

3 Cal Row

6 WB

6 Cal Row

9 WB

9 Cal Row

Continue increasing by 3s

*Every time you drop WB, 25 jump rope

author: admin

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