Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
16
11
2020

Nov ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Shoulder Press Warm-up (No Measure)

A. 200 SUs

B. Shoulder Roll

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

Strength

Metcon (No Measure)

2 Sets:

10/10 side plank powell raises

10 scap pull ups

Weightlifting

Push Jerk (6, 6, 4, 4, 4)

*build heavier from 10/27

Strength

Pull-ups (3, 3, 3, 3)

*weighted if possible

*Mod: 10 – 20s top of pull up HOLD x 4 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

45 DUs

10 CJ (115/75)

10 C2B

Mod:

choose weight

pull ups/banded

author: admin

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