Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
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 banded OH shoulder opener

10/10 side plank powell raises

D+B Dbl OH Carry

Weightlifting

Push Press + Push Jerk (2 + 3 x 6 Sets )

*build

*10 – 12 min to work

Metcon

Metcon (Time)

EMOM14

1st: 10/8 row cals

2nd: 6 – 10 T2B

*pick a number and hit it for ea set

R 2:00

5 min TC *SPEED

7-6-5-4-3-2-1

14-12-10-8-6-4-2

S2OH (135/95)

abmats

Mod: 95/65, empty bar

author: admin

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