Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
14
09
2020

Sept ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 12 GMs, 12 abmats, 6 Push-ups

Strength

Metcon (No Measure)

3 Sets

10/10 SL Glute bridges

8 tempo ring rows (3 count down)

5/5 SL RDL (light or no weight)

Weightlifting

Deadlift (5, 5, 3, 3)

*build to a heavy 3

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball
225/155

Mod:

205/135, 185/125, 155/105, 135/95, choose weight

HR push ups

author: admin

Comment
0

Leave a reply