Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
12
09
2019

Sept ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 3 (No Measure)

a) 30/20/30: air squat, passthroughs, ohs

b) 3 Rnds:

15 HR Push Ups

15 Abmat

15 PVC GM

Strength

B: Metcon (Weight)

4 Sets For Quality:

8 – 10 seated Arnold Press (2121)

R: 1:00

3 weighted/strict pull ups (21×1)

R: 1:00

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP20:

8/8 DB HPCJ (50/35)

25ft SA OH DB Lunge (R)

16 t2b

25 SA OH DB Lunge (L)

Mod: choose weight, HKR

author: admin

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