Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
11
2020

Nov ’20

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
banded hamstring

FR stretch

Strength

Metcon (No Measure)

2 Sets

10/10 banded clam shells

5/5 SL RDLs (BW or light weight)

40s hollow hold

Weightlifting

Front Squat (10, 8, 6, 2 (21×1))

*build from 11/10

Metcon

Metcon (6 Rounds for time)

6 Sets

9 thrusters (95/65)

7 BF burpees

12/8 cal bike

R 2:00

Mod:

choose weight

4 BF burpees

:30 bike

author: admin

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