Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
30
12
2018

NYE WOD @ 9am! Open to CF and Bootcamp!

By admin 0

Angel Oak CrossFit – Bootcamp

Warm-up

Warm-up (No Measure)

Partner Warm-up!

4 Rounds Each:

P1- 150m Row/ 300m Bike

P2- Front Plank

then switch, and repeat until 4 times each

*P2: Rd 1- Front Plank

Rd 2- Air Squats

Rd 3- Step-ups

Rd 4- Jump Rope

+

Focused Mobility

-Lats

-Low Back

Metcon

Metcon (Time)

For Time w/ a Partner:

800m Run

then, 20 Rounds (10 Rds each) of:

8 T2B/ Sit-ups

10 Air Squats

12 KBS (70/53)

then,

800m Run
*Partners run together, but alternate rounds

author: admin

Comment
0

Leave a reply