Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
19
01
2021

Jan ’21

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B.Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10 Monster Walks all directions

5 empty bar squats @ 52×1

30s FLR

Weightlifting

Back Squat (6, 6, 6, 6)

(30×1)

build

R 2:00

Metcon

Metcon (Time)

On an 18 min clock…

400m run

20 DB BO (50/35)

60 DUs

200m run

10 DB BO

30 DUs

2 RM FSQ (from the ground)

Mod:

choose weight

80/40 SU
*note weight in comments

author: admin

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