Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
10
09
2020

Sept ’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, 20 air squats, 5/5 WGS, 40s hollow hold

Strength

Metcon (No Measure)

3 Sets:

12 reverse flys

6 tall BJSD

Strength

Metcon (Weight)

4 Sets

FR Barbell Step Ups (24/20)

12 – 16 reps (total)

R :30

6 Pendlay Rows (31×1)

R 1:00
*step ups should be challenging

Metcon

Metcon (Time)

4 Sets:

20/15 Cal Row

8 DBBBO (50/35)

12 GHD/DB Abmats

author: admin

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