Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
22
07
2019

July ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a)Easy 4 min bike/row or 600m jog

b) 30/30s couch stretch; 90/90s calf roll; 20/20s front rack stretch

c) 2x: 10 empty bar/pvc thrusters, 10 beat swings, 10 db flys, 10 hollow rocks

Metcon

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Bodybuilding

C: Metcon (No Measure)

3 Sets of Ea

A1. DB Bicep Curls x 10 (mod weight)

A2. Banded Ovh Tricep Extension 10

B1. 10/10 banded kickbacks

B2. 10 plank gliders

C1. DB Hammer Curls x10 (mod weight)

C2. DB Tricep Kicksbacks x 10 (light)

author: admin

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