Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
11
07
2019

July ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30
Roll Shoulders

Weightlifting

B: Split Jerk (5×3)

*build to a mod-heavy triple

*quality focus

*no misses

Metcon

C: Metcon (4 Rounds for time)

4 Rounds at the same Pace

400m run

20 abmat

20 walking lunge

Summer Shred Check Out

D: Metcon (No Measure)

Accumulate..

60 Band Pull Aparts

60 Banded Tricep Pulldowns

60 Banded Bicep Curls

author: admin

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