Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
08
07
2019

July ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 2 (No Measure)

a) 2:00 bike/row

b) 2 Rnds:

20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats
roll chest/shoulders

Weightlifting

B: Tempo Bench Press: 30×0 (5-5-5-5)

3s count down
5-5-5-5

*all b/t 60-65%

*Rest 1:00

5 bent over rows

*Rest :90

Metcon

C: Metcon (4 Rounds for reps)

AMRAP2 x 4

3 thrusters (95/65)

4 burpees over the bar

Devel: empty bar
Rest 2:00 after ea

Cool Down

D: Metcon (No Measure)

Roll Shoulders

2:00 ea side

author: admin

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