Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
19
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 3 (No Measure)

a) 2 Road Runs

b) ROLL Shoulders/Pecs

c) 2 Rnds:

15 HR Push Ups

15 Abmat

15 PVC GM

Gymnastics

Metcon (No Measure)

DUs Progression Wk 3

Metcon

Metcon (Time)

10 RFT

2 Rope Climbs

6/6 SA Hang KB Snatch (53/35)

1 Road Run

Mod:

*cut to 1 Rope Climb

*Cut to 5-7 rounds w/1 RC

Home Workout Modification

Metcon (No Measure)

A. Gymnastics

8 – 10 min DU practice/skill work or…

10-20-30-40-50-40-30-20-10

UB DUs for Time

B Metcon:

10 RFT

16 mountain climbers

10 alt Soup Can (DB) Snatch

100m street run
**Please swing by and borrow a jump rope if needed!

author: admin

Comment
0

Leave a reply