Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
10
03
2021

Mar ’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) 3:00 mobility
Suggestions:

hamstrings

calves

FR

couch stretch

Strength

Metcon (No Measure)

2 Sets:

5 HPC

5 Shoulder Press

5 HSC

5 Push Press

Weightlifting

Thruster (3,3,2,2,1)

Build to a heavy single

10 – 15 min to work

Metcon

Metcon (Time)

For Time: (15 min TC)

30 cal AB

30 thrusters (95/65)

30 BF burpees

Mod:

50/40 cal row

empty bar

20 or 15 BF burpees

author: admin

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