Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
07
09
2020

Sept ’20

By admin 0

Angel Oak CrossFit – Group Fitness

Warm-up

OH Warm-up (No Measure)

A. TABATA: Plank + PVC Passthroughs

B. Roll Shoulders

C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks

Strength

Metcon (No Measure)

2 Sets:

8 seated wall slides

10 OH banded shoulder openers

15 banded pull aparts

Weightlifting

Push Press (8, 6, 6, 4)

*CF build from 8/28

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
S&C: sub cleans w/KB swings

Mod: 115/75, 95/65, 75/55

author: admin

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