Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
07
07
2019

July ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 3 (No Measure)

a) 30/20/30: air squat, passthroughs, ohs

b) 3 Rnds:

15 HR Push Ups

15 Abmat

15 PVC GM
Roll Shoulders

Gymnastics

B: Metcon (No Measure)

EMOM8

1st min: 10 HSPU

2nd min: 10 box jumps

Life: 5-8 HSPU

Devel: HR PU, Step Ups
*PRACTICE where YOU ARE*

Focus on breathing and quality

Metcon

C: Metcon (Time)

*Grinder Pace*

5-4-3-2-1

Squat Snatch (155/105)

rMU

Life: 75% of squat snatch/bMU/C2B

Devel: bar/turn overs
“Grinder Pace”

steady, obtainable pace and quality movement

Summer Shred Check Out

D: Metcon (No Measure)

3 Sets

:20/:20 banded shoulder stretch

10/10 banded kickbacks

:30 hollow hold

author: admin

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