Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
01
03
2019

2019 Open Week 2

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up!

4 Rounds Each:

P1- 150m Row/ 300m Bike

P2- Front Plank

then switch, and repeat until 4 times each

*P2: Rd 1- Front Plank

Rd 2- Air Squats

Rd 3- Step-ups

Rd 4- Jump Rope

+

Focused Mobility

-Lats

-Low Back

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner!

AMRAP8:

60 DUs

40 WBs (20/14)

*Partner 1 works/ partner 2 road runs

*R2:00

AMRAP8:

40 DB Snatch

20 FS (135/95)

*Partner 1 works/ partner 2 accumulates cals

*R2:00

AMRAP8:

20 Burpees

10 Hang Power Cleans

*Partner 1 works/ partner 2 bar hangs

author: admin

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