Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
15
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
4:00 shoulder mobility

Gymnastics

B: Metcon (No Measure)

EMOM8

1st: 10 t2b

2nd: 50 DUs

Life: 5 – 8, 20 – 35 DUs

Devel: 10 HKR, 75 SU

Metcon

C: Metcon (4 Rounds for time)

4 Sets

10/8 AB

7 squat snatch (135/95)

*REST 2:00

Summer Shred Check Out

Metcon (No Measure)

3 – 4 Sets

8 – 10 reverse flys

10/10 seated db curls

12 – 15 Dbl DB RDL

author: admin

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