Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
04
08
2019

Aug ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30
Banded Shoulder stretch

Trap mash

Gymnastics

B: Metcon (No Measure)

EMOM10

10 HSPU

10 BJ (24/20)

Life: 5-8 HSPU

Devel: DB Press/Step Ups
Scale to be consistent and smooth

Metcon

C: Metcon (Weight)

every 4:00 x 4

200m R/500m AB

10 PSn (75/55)

5 BF burpees

Devel: empty bar

Summer Shred Check Out

Metcon (No Measure)

3 Sets:

20 alt hammer curls

15 – 20 banded pull downs

author: admin

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