Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
03
02
2021

Jan ’21

By admin 0

Angel Oak CrossFit – CrossFit

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
*hip opener

Strength

Metcon (No Measure)

2 Sets:

10/10 banded clam shells

10s bottom of squat hold

5/5 SL RDL (BW or light weight)

Weightlifting

Back Squat (6, 6, 4, 4)

(30×1)

*build heavier than 1/19

Metcon

Metcon (Time)

3 RFT (12 min TC!)

15 DL (185/125)

20 t2b

15/10 cal AB

Mod:

135/95

95/65

*ask a coach

HKR/V-Ups

Row Cals – same

author: admin

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