Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
05
12
2017

12/6/17

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. Rowling!

B. FR Stretch

C. TABATA: Wall Sit, Ring Row Hold (at top)

D. 2x: 6 Push-ups, 5 RDL, 4 Muscle Clean, 3 FS

Weightlifting

Clean Pull + Hang Squat Clean

Every :90 x 6 Sets:

1 Clean Pull + 1 Hang Squat Clean

*Starting at 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12:

400m Row, 0.8km Bike

6 FE Ring Rows

8/8 SA KB Push Press

Accessory

2 RNFT

6/6 KB Step-ups

:30 GHD Back Ext Hold

author: admin

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