Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
12
11
2017

Sat 11/18/17

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. Run/Bike/Row

B. Roll Shoulders/ Lat Stretch

C. 3x: 30s HS Hold, 8 Ring Rows, 8 Hollow Rocks, 8 PVC OHS

Accessory

4 Sets for Quality:

6 strict hspu

8 strict pull ups (weighted*)

10 GHD

12 FR KB Lunges

Metcon

Metcon (Time)

3 RFT

21 cal bike/row

15 burpees over the bar

9 squat snatch (135/95)

author: admin

Comment
0

Leave a reply