Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
13
02
2021

Feb ’21

By admin 0

Angel Oak CrossFit – Group Fitness

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
*player’s choice

Strength

Metcon (Weight)

4 sets:

6 – 8/leg FR Step Ups

R :30

12 KB Seesaw Rows (2121)

R :30

20 – 40s FLR

R :30

1 Yoke Carry/FC/Sled push or drag

Conditioning

Metcon (No Measure)

Option 1: AB Sprints

15s ALL OUT x 5 sets

Rest 1:30

Rest 7:00

Repeat

Conditioning

Metcon (No Measure)

Row Repeats:

500m @75% x 5

Rest 2:00

author: admin

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