Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
09
2020

Sept ’20

By admin 0

Angel Oak CrossFit – Group Fitness

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
*couch stretch

*banded hamstring

Strength

Metcon (Weight)

2 sets:

15 reverse flys

10/10 front foot elevated squats*
*hold DBs for added work

Strength

Metcon (Weight)

4 Sets

FR Barbell Step Ups

12 – 16 reps

R :30

6 Pendlay Rows (31×1)

R 1:00
SC Mod:

DB step ups

Bent Over Rows

Metcon

Metcon (No Measure)

EMOM 16

1st: 14/10 cal row

2nd: 15 med ball cleans

3rd: 12/8 cal bike

4th: 20/15 push ups on med ball
Mod:

40s of work at ea

author: admin

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