Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
01
01
2020

Dec ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Pulling Warm-up (No Measure)

A. 400m Row/ 0.8K Bike

B. Lat Stretch/ Pec Roll

C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS

Repeat TABATA

Strength

Metcon (No Measure)

3-4 Sets: (15 min)

2 – 4 weighted pull ups

MR spu/banded pull up

R: 1:00

3 – 5 tempo ring dips (30×1)

5 banded ring dips

R 1-2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 DUs

20 push ups

300m row

20 DL (135/95)

Mod: 25 DUs/SU, 95/65

author: admin

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