Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
15
10
2020

Oct ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 3:00 mobility
banded shoulder stretch

banded hamstring stretch

Strength

Metcon (No Measure)

3 Sets:

10/10 OH banded shoulder openers

10 passthroughs

10 snatch “turn overs” (pvc)

5 muscle snatch (pvc/bar)

5 OHS

Weightlifting

Power Snatch (2 – 3 every :75 @ 75% x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder 16

300m row

10 s PU/banded

20 DB sit ups (50/35)

40 step ups (BW)
Mod: choose weight

author: admin

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