Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
04
01
2021

Jan ’21

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30/20*

*pull aparts

c) 5:00 mobility
*Prep for the check in workout!

Metcon

Lean After Quarantine! (Time)

5 RFT

15 WB (20/14)

15 Cal Row

15 KBs (53/35)

15 burpees

Mod:

Cut reps to 10

choose weight

Strength

Metcon (Weight)

3 Sets:

10 tempo curls (31×1)

8/8 SA DB Rows (31×1)

12 GHD/20 abmats

author: admin

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