Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
01
2021

Jan ’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
roll calves!!

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Strength

Metcon (Weight)

B1. Half Kneeling Arnold Press

10 ea side x 3

R :30

B2. 30 – 40s plank from forearms

R :30

B3. Dbl Hammer curls

15, 15, 15

R :30

Strength

Metcon (Weight)

C1. Banded Skull Crushers

12, 12, 12

R :30

C2.Grasshoppers

20, 20, 20

R :30

C3: Chin Ups

4-6 x 3

R 1:00
*band just above elbows

author: admin

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