Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
02
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
roll shoulders

banded hamstring

Strength

Metcon (No Measure)

2 Sets:

10/10 banded shoulder openers

5/5 SL RDLs (BW or light)

20s FLR

Metcon

Aerobic Capacity (3 Rounds for time)

ALL OUT EFFORT!

3 Sets:

250m row

10 KBs (70/53)

10 burpees

10 KBs

10 burpees

10 KBs

250m row

*REST 5*

Mod:

choose weight

500m bike

author: admin

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