Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
25
05
2020

May ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Road Runs

Roll Claves

Roll Shoulders/Lats/Pecs

Hamstrings/Hips

2X: 10 beat swings, 10 passthroughs, 10 GM, 10 air squats, 5 push ups

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon

“Half Murph” (Time)

800m Run (6 RR)

50 pull ups

100 push ups

150 air squats

800m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 – 30

*choose your time*

400m run

5 pull ups

10 push ups

15 air squats

author: admin

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