Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
21
10
2019

Oct ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30

c) 5:00 mobility

Strength

B: Metcon (No Measure)

3 Sets:

8 – 12 BR BB Step Ups

6 tempo Pendlay Rows

20 banded tricep pull downs
*choose weights that allow FRM and quality work!

Metcon

C: Metcon (No Measure)

Every 3:00 x 5

10 DB DL

8 Burpee BJO

author: admin

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