Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
15
07
2019

July ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Metcon

B: Metcon (Weight)

EMOM8:

3 Squat Clean: 135/95, drop reset

Scaled Weight Options:

115/80

95/65

45/35
*quality, snappy, reps

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP10

40 DUs

10 Push Ups

10 FE Ring Row

Devel: Ring Row, 80 SU

Summer Shred Check Out

D: Metcon (No Measure)

3 -4 Sets:

D+B Offset OH KB carry (R OH)

D+B Offset OH KB carry (L OH)

20 alt curls

12 skull crushers

author: admin

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