Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
16
01
2019

Jan ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Back Squat Warm-up (No Measure)

A. 2:00 Bike/Row/Run

B. Hip Opener/ Calf Rolling

C. 20 Air Squats, 15 Hollow Rocks, 10 Bent Over Rows

Weightlifting

B: 2019 Open Prep- Back Squat Test (1 rep, every :30 (adding 10#) *Partner Up!*)

Every :30 Until Failure:

Start @ 70% 1RM BS and add 10#

Metcon

C: Metcon (Time)

10 Min Time Cap for all!

Sport:

7 RFT

5 Power Cleans (135/95)

35 DUs

Life: 95/65, 15 – 25 DUs

Devel: 45/35, 50 SU

author: admin

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