Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
16
09
2020

Sept ’20

By admin 0

Angel Oak CrossFit – CrossFit

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:

10/10 OH banded shoulder opener

D+B offset carry

25s parallette hold

Gymnastics

Metcon (No Measure)

HS Progression Wk 5

Metcon

Metcon (Time)

3 RFT (15 min TC)

30/20 Cal Bike

20 S2OH (115/75)

20 BF Burpees

Mod:

95/65 or choose weight

*cut reps to 10 – 15 as needed

author: admin

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