Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
01
10
2019

Oct ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Lower Body WU (No Measure)

5min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms + Push-up

10 hollow rocks

20 walking lunge
banded hamstring

roll calves

Weightlifting

B: TNG Power Cleans (EMOM8: 5 @ 65%)

TNG = touch and go
*snappy reps

*seek perfection with speed

Metcon

C: Metcon (No Measure)

6 Sets:

10/8 Bike OR 14/10 Row

5 DL (225/155)

7 BF burpees

R 2:00

MOD:

8/6 Bike OR 10/8 Row

Choose weight

4 BF Burpees

author: admin

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