Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
17
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Hip Opener/ Front Rack Opener

C. 2x: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0)

Weightlifting

Front Squat (4,4,4)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20/14 Cal Row or 16/12 Bike

7 Squat Cleans (175/115)

Mod:

*135/95

*95/65

Home Workout Modification

Metcon (No Measure)

A. Weightlifting

3 x 10 Goblet Squat – heavy-ish object, dog, cat, or baby are all options*

B. Metcon

5 RFT

200m street run

16 jumping lunges
*if you goblet squat a baby or dog/cat please post a pic and tag us!

author: admin

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