Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
06
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
SHOULDERS! roll or banded (or both!)

Strength

Metcon (No Measure)

2 Sets:

10/10 OH banded opener

10 seated wall slides

5 snatch balance

*snappy

Weightlifting

Snatch (EMOM10: 1 @ 80%)

*focused reps

Metcon

Metcon (Time)

3 RFT (TC 10 min)

20 SA thrusters (50/35)

20 t2b

60 DUs
Mod:

choose weight

HKR/abmats

40 DUs/1:00 practice/100 SU

author: admin

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