Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
12
01
2021

Jan ’21

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
*roll lats and shoulders

Strength

Seated OH DB Press (Find a 6 RM OR 3 x 6 @ 50#)

*neutral grip

Strength

Pull-up Progression Volume 2 (Week 2)

Metcon

Metcon (4 Rounds for time)

every 3:00 x 4

8/8 DB HPCJ

8 HSPU

40 DUs

Mod:

12 vertical or plank shoulder taps

10 – 20 DUs

75 SU

author: admin

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