Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
19
10
2020

Oct ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B. Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows

Strength

Metcon (No Measure)

2 Sets:

10/10 Lat Monster walks

7 tempo goblet squats

5/5 (BW) SL RDL

Weightlifting

Metcon (Weight)

EMOM9

5 FSQ @ 135/95
*use same weight as 10/7!

115/75

95/65

75/55

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

40 DUs

10 HSC (125/85)

10 burpee over bar
Mod:

**scale UP: 60 DUs

20 DUs/1:00 practice

scale weight to what you can

manage in sets of 5 or more

115/75, 95/65, 75/55, 45/35

author: admin

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