Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
02
12
2018

Monday 12/3

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Please grab a PVC pipe and a light band

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS

Weightlifting

Overhead Squat (Every :90×8 3 OHS @ 75+%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport

AMRAP12:

8 WBs (20/14)

8 Box Jumps (24/20)

40 DUs

Life: 25 DUs

Devel: 8 Step-ups, 80 SUs

author: admin

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