Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
14
10
2020

Oct ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 3 (No Measure)

a) 2 Road Runs

b) ROLL Shoulders/Pecs

c) 2 Rnds:

15 HR Push Ups

15 Abmat

15 PVC GM

Strength

Metcon (No Measure)

2 Sets:

10/10 leg wall slides

15 reverse flys

30s FLR

Strength

Metcon (Weight)

4 Sets:

8 – 10 RDL (21×1)

R :30

8/8/ SA DB Rows (31×1)
*challenging weights!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

400m run

15 DL (185/125)

10 burpee over bar
*155/105, 135/95, choose weight

author: admin

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