Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
28
10
2020

Oct ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 6 (No Measure)

2:00 bike/row

banded hamstring stretch

2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Strength

Metcon (No Measure)

2 Sets:

10/10 wall slides

30 paralette hold

10/10 SL glute brides

Weightlifting

Deadlift (4, 4, 4, 4, 4 (31×0))

*build

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder in 16

7 Sandbag over the shoulder*

7 sPU

14 cal row (smooth)

7 Ring Dips

14 Cal bike (smooth)

7 Evil Wheels

*for sandbag, rotate over when it is available

OR sub with heavy KBs

Mod:

banded PU/RD
*quality movement over speed

author: admin

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