Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
18
08
2019

Aug ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM

Weightlifting

B: Metcon (Weight)

EMOM 12:

1st: 3 close grip bench press

2nd: 3 weighted/strict pull ups
*mod weight for bench

*no more than 1 weight change

Metcon

C: Metcon (Time)

3 RFT:

400 run

20 GHD/Abmat

15 DL (205/135)

Life: 155/105

Devel: choose weight

Summer Shred Check Out

Metcon (No Measure)

7-6-5-4-3-2-1

barbell curls

DB RDL

author: admin

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