Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
10
2020

Oct ’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

Strength

Metcon (No Measure)

2 Sets:

10/10 banded clam shells

5 tempo AS (31×1)

5 tempo RDLs (31×1)

*empty bar

Weightlifting

Back Squat (5, 5, 5, 5, 5 @ 70%)

* (30×1)

*stay at 70% for all sets

Metcon

Metcon (Time)

*12 min TC*

5 RFT

200m run

25 air squats

10 burpees to a plate

Mod:

4 RFT

cut to 5 burpees

author: admin

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