Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM

Weightlifting

Close Grip Bench Press (1 x 1)

15 min build to a heavy

single

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 dynamic push ups (45/25)

30 Plate to OH

20 OH Walking Lunge

Home Workout Modification

Metcon (No Measure)

Strength:

4 x 10 DB Floor Press

OR

4 x 10 FE Push Ups

*add a tempo to the push ups to get crazy!

Conditioning:

AMRAP 10

20 dynamic push ups

30 Book Bag to OH

20 OH Walking Lunge
* FE = feet elevated

*use a book for dynamic push ups and OH Walking Lunge

author: admin

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