Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
31
10
2019

Oct ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

a) 3:00 bike/row

b) MOBILITY:

Bretzel Stretch 40/40s

Roll Calves

Down Dog, pedal feet

Pigeon 40/40s

Banded FR

c) 2x: 20 air squats, 10 GM, 10 Press, 10 HPC, 20 Step Ups

d) Clean and Jerk WU

e) Pistol Practice

Metcon

Metcon (AMRAP – Reps)

20.4!

For Time (20 min TC)

30 Box Jumps/Step Ups

15 CJ (95/65)

30 Box Jumps/Step Ups

15 CJ (135/85)

30 Box Jumps/Step Ups

10 CJ (185/115)

30 Single-leg Squats

10 CJ (225/145)

30Single-Leg Squats

5 CJ (175/275)

30Single-Leg Squats

5 CJ (205/315)

author: admin

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