Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
14
12
2018

Saturday 12/15

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up!

4 Rounds Each:

P1- 150m Row/ 300m Bike

P2- Front Plank

then switch, and repeat until 4 times each

*P2: Rd 1- Front Plank

Rd 2- Air Squats

Rd 3- Step-ups

Rd 4- Jump Rope

+

Focused Mobility

-calves

-quads

Metcon

Metcon (10 Rounds for time)

10 Rounds:

10/8 Cal Bike or 12/10 Cal Row

10 Burpee Box Jump Overs

*R2:00 b/w Rds
5 Rounds on Bike

5 Rounds on Rower

May alternate machines each round

Cool Down

Metcon (No Measure)

5min Bike/Row

author: admin

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