Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
30
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 (3, 3, 3)

*heavier than 3/18/2020

*build

Metcon

Metcon (Time)

For Time: (20 min TC)

30 Thrusters (95/65)

20 Cal Row

50 KBs (53/35)

20 Cal Row

30 T2B

20 Cal Row

50 KBs

20 Cal Row

30 Thrusters

Mod: empty bar, choose weight,

dragon flys

Home Workout Modification

Metcon (Time)

Strength:

3 x 10 tempo goblet squats

3s count down

Conditioning:

For Time:

30 Thrusters (object/DB)

200m run

50 KBs (DB/object swings)

200m run

30 dragon flys

200m run

50 KBs (DB/object swings)

200m run

30 Thrusters (object/DB)

author: admin

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