Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
11
09
2020

Sept ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

banded hamstring + FR stretch

2X:

5/5 WGS

10 banded pull aparts

10/10 banded clam shells

Strength

Metcon (No Measure)

2 Sets:

10 RDLs

5 Hang Muscle Snatch

10 FSQ

Weightlifting

Power Clean (every :90 x 8 – 3 reps @ 65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder 15

10 KBs (70/53)

5 thrusters (155/105)

6 Tall Box Jumps (30/24)

7 BMU/RMU/Ring Dips

30s FLR
Mod:

choose weights

24/20 or Step ups

banded ring dips

author: admin

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