Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
18
12
2020

Dec ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU (No Measure)

2:00 bike.row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
banded hamstring

Strength

Metcon (Weight)

Weighted Box Step Ups

6 – 8/side x 4 sets

*R 1:00
*these should be challenging! Be prepared to feel your heart rate accelerate and to struggle on later reps/sets BUT make sure to uphold the integrity of the movement!

Strength

Metcon (Weight)

3 Sets:

5 FR KB Squats (31×1)

6 – 8 Pendlay Rows (21×1)
*RAN, 10 min to work

*Tempo is KING!

Metcon

Metcon (2 Rounds for reps)

AMRAP8

200m row

15 WB

10 burpees

Rest 3:00

AMRAP8

200m row

15 WB

10 burpees

Mod:

400m bike
*goal is a pace that is repeatable

Approach this workout with a pace that you can repeat. Ideally you get the same score (or close to that) ea AMRAP. We will begin to “learn” pace more and more in Jan…

author: admin

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