Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
25
01
2021

Jan ’21

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Shoulder Press Warm-up (No Measure)

A. 2:00 bike/row

B. Shoulder Roll

C. 20 Pass Thrus, 10 Empty Bar/PVC Press, 20 Abmat Sit-ups

Strength

Metcon (No Measure)

2 Sets:

10/10 banded OH shoulder openers

10/10 side plank powell raises

Weightlifting

Pause Push Press (4, 4, 4, 4, 4)

*2s pause in dip

*build heavier than 1/9

Metcon

Metcon (No Measure)

every 4:00 x 5

15/10 cal row

10 KBs (70/53)

5 burpees

Mod:

10/8 cal row

choose weight

*if longer than 3:00 or work, drop

reps to:

8/6

7

3

author: admin

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