Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
02
01
2021

Jan ’21

By admin 0

Angel Oak CrossFit – Group Fitness

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 12 GMs, 12 abmats, 6 Push-ups

Strength

Metcon (No Measure)

2 Sets:

10 monster walks all directions

10 bent over rows (31×0)

30s FLR

Strength

Metcon (Weight)

RNT Deadlift

10, 10, 10, 10
*good positioning (reinforce good back position)

*no heavier than 60%

R 1:00 – 1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

60 cal row

50 air squats

40 KBs (53/35)

30 DB sit ups (50/35)

20′ HS walk

Mod:

40 cal bike

choose weights

20 vertical/horizontal shoulder

taps

author: admin

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