Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
20
02
2021

Feb ’21

By admin 0

Angel Oak CrossFit – Group Fitness

Warm-up

AOCF WU 1 (No Measure)

a) 400m run

b) 2 Rnds:

:15 jumping jack, :15 air squat, :15 mountain climbers, :15 jump squat

c) roll calves, t-spine

Strength

Metcon (No Measure)

Accumulate in no more than 15 min

20/15 Sandbag Cleans

7 D+B Yoke/Farmer’s Carry

75 “twist” FA Sit-Ups

Metcon

Metcon (No Measure)

Option 1: AB Sprints

15s ALL OUT!! x 6

Rest 1:30

Rest 8:00

Repeat

*make sure you can generate HIGH RPMs

Metcon

Metcon (6 Rounds for time)

Option 2: Row Repeats

500m @ 75% x 6

Rest 2:00

author: admin

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