Aug ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: General Aerobic WU (No Measure)

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups/Ring Rows

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS
*Clean Complex WU!!*

Metcon

B: Metcon (Weight)

E2MOM for 32 min

1st: Clean + HPC + Jerk x2 (185/125)

2nd: 2 legless RC/3 RC

3rd: 400m run

4th: REST

Life: 155/105, 115/80, 95/65

Devel: 45/35, 8 HKR OR 2 Rope Walk Ups

author: admin

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