Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
27
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
roll shoulders

Strength

Metcon (No Measure)

2 Sets:

10/10 side plank powell raises

10 pull aparts

20s FLR

Weightlifting

Push Jerk (10-8-6-4-2)

*build ea set

*10 – 12 min to work

Metcon

Metcon (Time)

For Time:

*20 min TC*

*at the top of every min:

15 DUs

*start with DUs

15/10 Bike Cals

20 Devil’s Press (50/35)

30 Box Step Overs w/DBs

Mod:

30 SU

choose weight

BW step overs

author: admin

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