Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
18
07
2019

July ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 6 (No Measure)

a) 30/20/30

b) 2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks
banded shoulder stretch

hip opener

Weightlifting

B: Tempo Front Squat (5 x 4, *start b/t 55 – 65%)

30×0
gently building

Metcon

C: Metcon (3 Rounds for time)

3 Sets:

30 KBS

20 Pull Ups

10 Burpees

*REST 2:00*

Devel: 10 banded pull ups,

option for RKBS
100% effort ea!

author: admin

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