Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
20
10
2020

Oct ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM

Strength

Metcon (No Measure)

2 Sets:

10/10 banded shoulder openers

10 tempo DB Flys (light)

10 tempo ring rows (31×0)

Weightlifting

Close Grip Bench Press (8 min to find a heavy single)

Weightlifting

Metcon (Weight)

then, with weight from above…

1 x 2 @ 90%

1 x 4 @ 80%

1 x 6 @ 70%

1 x MR at 50%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

3 Renegade Rows w/push up

6 DB DL

9 pull ups

author: admin

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