Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
10
12
2020

Dec ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

OH Warm-up (No Measure)

A. TABATA: Plank + PVC Passthroughs

B. Roll Shoulders

C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks

Strength

Metcon (No Measure)

2 Sets:

10/10 banded shoulder OH openers

8 seated wall slides

D+B Dbl OH carry

Weightlifting

Shoulder Press (3, 2, 1; 3, 2, 1)

*work to a heavy single

*no fails

Metcon

Metcon (4 Rounds for reps)

AMRAP3 x 4

6 HPSn (75/55)

5 OH squats

4 BF burpees

R 1:30

Mod:

empty bar

author: admin

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