Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
28
12
2018

Saturday 12/29

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

2019 Open Prep- General Aerobic WU (No Measure)

2 Rounds @ Warm-up Pace:

200m Row/ 400m Bike

15 Hollow Rocks

15 PVC GMs

5 Strict Pull-ups

10 Push-ups

10 Rev Lunges w/ Stretch

20 Band Pull Aparts

10 PVC OHS

Metcon

Metcon (Time)

Sport

For Time:

Cash In: 100 DUs

then, 4 Rounds:

10 HSPUs (6″/4″ Def)

10 DL (225/155)

Cash Out: 100 DUs

Life: 50 SUs, 6 HSPUs, 10 DL @ 185, 50 SUs

Devel: 200 SUs, 10 Pike push-ups, choose weight for DL, 200 SUs

author: admin

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