Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
06
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

Clean Complex (12 – 15 min to get 4 – 5 sets)

Clean + 3 Hang Power Cleans

*build to a heavy

Metcon

Metcon (No Measure)

EMOM24

1st: 10 BJSD

2nd: 5 bMU

3rd: 10 WB

4th: 10/8 Cal Bike
*if MUST, sub 16/12 Cal Row

Mod:

Step Ups

banded turn overs

8/6 Cal Bike; 10/8 Cal Row

author: admin

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