2019

July ’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

Metcon

B: Metcon (5 Rounds for time)

5 Sets – Max Effort!

15/10 cal bike or 20/15 row

10 Devil’s Press

1 Road Run

REST 4:00
Hit it HARD!!! Significant rest after ea to recover

Cool Down

C: Metcon (No Measure)

3:00 EASY bike, row, or run

NO Shred – mobilize for 3 – 5 min