Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
10
2019

Oct ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Pulling Warm-up (No Measure)

A. 400m Row/ 0.8K Bike

B. Lat Stretch/ Pec Roll

C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS

Repeat TABATA

Gymnastics

B: Metcon (No Measure)

EMOM 8

1 – 3 MU

Mod options:

3 – 6 C2B

2 turn overs + 2 dips

5 beat swings “pop ups”

5 – 10 beat swings/15s bar hang

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP22 Grinder Pace

10 Bike Cals

10 DB Snatch

20 Row Cals

10 WB

10 HSPU

author: admin

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