Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
12
12
2020

Dec ’20

By admin 0

Angel Oak CrossFit – Group Fitness

Warm-up

AOCF WU 6 (No Measure)

2:00 bike/row

banded hamstring stretch

2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Strength

Metcon (AMRAP – Reps)

3 Sets:

3 – 6 chin ups (21×1)

R :30

3 – 6 ring dips (31×1)

R 1:00

Strength

Metcon (Weight)

tempo curls (2121)

10, 10, 10

R 1:00

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder16

30/20 bike cals

10 thrusters (135/95)

5 Tall Box Jumps (30/24)

author: admin

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