Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
13
03
2021

Mar ’21

By admin 0

Angel Oak CrossFit – Group Fitness

Warm-up

AOCF WU 10 (No Measure)

a) 2:00 jump rope

b) Line Drills:

Lunge, Bear Crawl, Inch Worm, Karaoke , Karaoke, Broad Jump

Strength

Metcon (No Measure)

Rope Climb Instruction/Practice

*10 min

Squat Clean Prep

positions w/coach

5 min to WU to weight

Metcon

Metcon (Weight)

EMOM25:

1. 3 squat cleans (185/125)

2. :40 Row

3. 1-2 Rope Climbs

4. :40 Bike

5. Rest

Mod:

80% of clean

2 – 4 sPU/banded PU

Metcon

Metcon (No Measure)

**Optional**

21.1 Make Up

author: admin

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